Kohlrabi vs. Zucchini — In-Depth Nutrition Comparison
Compare
How are Kohlrabi and Zucchini different?
- Kohlrabi is richer in Vitamin C, Fiber, and Copper, while Zucchini is higher in Vitamin B2.
- Kohlrabi covers your daily need of Vitamin C 49% more than Zucchini.
- Kohlrabi contains 4 times more Fiber than Zucchini. Kohlrabi contains 3.6g of Fiber, while Zucchini contains 1g.
Kohlrabi, raw and Squash, summer, zucchini, includes skin, raw types were used in this article.
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.
Contains
more
Calcium
+50%
Contains
more
Phosphorus
+21.1%
Contains
more
Potassium
+34.1%
Contains
more
Copper
+143.4%
Contains
more
Selenium
+250%
Contains
less
Sodium
-60%
Contains
more
Zinc
+966.7%
Contains
more
Manganese
+27.3%
Equal in Iron - 0.37
Equal in Magnesium - 18
Contains
more
Calcium
+50%
Contains
more
Phosphorus
+21.1%
Contains
more
Potassium
+34.1%
Contains
more
Copper
+143.4%
Contains
more
Selenium
+250%
Contains
less
Sodium
-60%
Contains
more
Zinc
+966.7%
Contains
more
Manganese
+27.3%
Equal in Iron - 0.37
Equal in Magnesium - 18
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.
3
7
Contains
more
Vitamin E
+300%
Contains
more
Vitamin C
+246.4%
Contains
more
Vitamin B1
+11.1%
Contains
more
Vitamin A
+455.6%
Contains
more
Vitamin B2
+370%
Contains
more
Vitamin B3
+12.8%
Contains
more
Vitamin B5
+23.6%
Contains
more
Folate
+50%
Contains
more
Vitamin K
+4200%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B6 - 0.163
Contains
more
Vitamin E
+300%
Contains
more
Vitamin C
+246.4%
Contains
more
Vitamin B1
+11.1%
Contains
more
Vitamin A
+455.6%
Contains
more
Vitamin B2
+370%
Contains
more
Vitamin B3
+12.8%
Contains
more
Vitamin B5
+23.6%
Contains
more
Folate
+50%
Contains
more
Vitamin K
+4200%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B6 - 0.163
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+40.5%
Contains
more
Carbs
+99.4%
Contains
more
Other
+75.4%
Contains
more
Fats
+220%
Equal in Water - 94.79
Contains
more
Protein
+40.5%
Contains
more
Carbs
+99.4%
Contains
more
Other
+75.4%
Contains
more
Fats
+220%
Equal in Water - 94.79
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-84.5%
Contains
more
Monounsaturated Fat
+57.1%
Contains
more
Polyunsaturated fat
+89.6%
Contains
less
Saturated Fat
-84.5%
Contains
more
Monounsaturated Fat
+57.1%
Contains
more
Polyunsaturated fat
+89.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in vitamins | |||
Lower in Saturated Fat | |||
Rich in minerals | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 2.6g | 2.11g | |
Protein | 1.7g | 1.21g | |
Fats | 0.1g | 0.32g | |
Carbs | 6.2g | 3.11g | |
Calories | 27kcal | 17kcal | |
Fructose | 1.38g | ||
Sugar | 2.6g | 2.5g | |
Fiber | 3.6g | 1g | |
Calcium | 24mg | 16mg | |
Iron | 0.4mg | 0.37mg | |
Magnesium | 19mg | 18mg | |
Phosphorus | 46mg | 38mg | |
Potassium | 350mg | 261mg | |
Sodium | 20mg | 8mg | |
Zinc | 0.03mg | 0.32mg | |
Copper | 0.129mg | 0.053mg | |
Manganese | 0.139mg | 0.177mg | |
Selenium | 0.7µg | 0.2µg | |
Vitamin A | 36IU | 200IU | |
Vitamin A RAE | 2µg | 10µg | |
Vitamin E | 0.48mg | 0.12mg | |
Vitamin C | 62mg | 17.9mg | |
Vitamin B1 | 0.05mg | 0.045mg | |
Vitamin B2 | 0.02mg | 0.094mg | |
Vitamin B3 | 0.4mg | 0.451mg | |
Vitamin B5 | 0.165mg | 0.204mg | |
Vitamin B6 | 0.15mg | 0.163mg | |
Folate | 16µg | 24µg | |
Vitamin K | 0.1µg | 4.3µg | |
Tryptophan | 0.01mg | 0.01mg | |
Threonine | 0.049mg | 0.029mg | |
Isoleucine | 0.078mg | 0.044mg | |
Leucine | 0.067mg | 0.071mg | |
Lysine | 0.056mg | 0.067mg | |
Methionine | 0.013mg | 0.018mg | |
Phenylalanine | 0.039mg | 0.043mg | |
Valine | 0.05mg | 0.054mg | |
Histidine | 0.019mg | 0.026mg | |
Saturated Fat | 0.013g | 0.084g | |
Monounsaturated Fat | 0.007g | 0.011g | |
Polyunsaturated fat | 0.048g | 0.091g | |
Omega-6 - Linoleic acid | 0.03g | ||
Omega-3 - ALA | 0.061g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
16%
Minerals Daily Need Coverage Score
15%
12%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 5)
Which food is cheaper?
Zucchini is cheaper (difference - $0.2)
Which food is richer in vitamins?
Zucchini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kohlrabi is lower in Saturated Fat (difference - 0.071g)
Which food is richer in minerals?
Kohlrabi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)