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  6. Kohlrabi vs. Winter squash

Kohlrabi vs. Winter squash — In-Depth Nutrition Comparison

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A recap on the differences between kohlrabi and winter squash

  • Kohlrabi has more vitamin C and copper; however, winter squash is higher in vitamin A.
  • Winter squash covers your daily vitamin A needs 104% more than kohlrabi.
  • Winter squash contains 6 times less vitamin C than kohlrabi. Kohlrabi contains 62mg of vitamin C, while winter squash contains 9.6mg.

Food varieties used in this article are Kohlrabi, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Kohlrabi vs Winter squash infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 7.2% 31% 15% 43% 0.82% 20% 2.6% 18% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +46.2%
Contains more PotassiumPotassium +45.2%
Contains more CopperCopper +57.3%
Contains more PhosphorusPhosphorus +142.1%
Contains more SeleniumSelenium +75%
Contains more ZincZinc +633.3%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +34.5%
~equal in Calcium ~22mg
~equal in Iron ~0.44mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +545.8%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more CholineCholine +16%
Contains more Vitamin AVitamin A +12950%
Contains more Vitamin B2Vitamin B2 +235%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +41.8%
Contains more Vitamin KVitamin K +4300%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.161mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Winter squash DV% diff.
Vitamin C 62mg 9.6mg 58%
Vitamin A 2µg 261µg 29%
Copper 0.129mg 0.082mg 5%
Vitamin K 0.1µg 4.4µg 4%
Phosphorus 46mg 19mg 4%
Vitamin B2 0.02mg 0.067mg 4%
Vitamin B1 0.05mg 0.016mg 3%
Fiber 3.6g 2.8g 3%
Potassium 350mg 241mg 3%
Protein 1.7g 0.89g 2%
Zinc 0.03mg 0.22mg 2%
Vitamin E 0.48mg 0.12mg 2%
Manganese 0.139mg 0.187mg 2%
Vitamin B5 0.165mg 0.234mg 1%
Vitamin B6 0.15mg 0.161mg 1%
Folate 16µg 20µg 1%
Polyunsaturated fat 0.048g 0.147g 1%
Vitamin B3 0.4mg 0.495mg 1%
Calories 27kcal 37kcal 1%
Selenium 0.7µg 0.4µg 1%
Magnesium 19mg 13mg 1%
Carbs 6.2g 8.85g 1%
Sodium 20mg 1mg 1%
Fats 0.1g 0.35g 0%
Net carbs 2.6g 6.05g N/A
Calcium 24mg 22mg 0%
Iron 0.4mg 0.44mg 0%
Sugar 2.6g 3.3g N/A
Choline 12.3mg 10.6mg 0%
Saturated fat 0.013g 0.072g 0%
Monounsaturated fat 0.007g 0.026g 0%
Tryptophan 0.01mg 0.013mg 0%
Threonine 0.049mg 0.027mg 0%
Isoleucine 0.078mg 0.035mg 0%
Leucine 0.067mg 0.05mg 0%
Lysine 0.056mg 0.033mg 0%
Methionine 0.013mg 0.011mg 0%
Phenylalanine 0.039mg 0.035mg 0%
Valine 0.05mg 0.038mg 0%
Histidine 0.019mg 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +91%
Contains more OtherOther +42.9%
Contains more FatsFats +250%
Contains more CarbsCarbs +42.7%
~equal in Water ~89.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +271.4%
Contains more Poly. FatPolyunsaturated fat +206.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.