Kohlrabi vs. Zucchini — In-Depth Nutrition Comparison

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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 for 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.

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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.

Kohlrabi

Zucchini

Contains more CalciumCalcium	+50%
Contains more PotassiumPotassium	+34.1%
Contains more CopperCopper	+143.4%
Contains more PhosphorusPhosphorus	+21.1%
Contains more SeleniumSelenium	+250%

Contains more ZincZinc	+966.7%
Contains less SodiumSodium	-60%
Contains more ManganeseManganese	+27.3%

~equal in Magnesium ~18mg

~equal in Iron ~0.37mg

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.

Kohlrabi

Zucchini

Contains more Vitamin CVitamin C	+246.4%
Contains more Vitamin EVitamin E	+300%

Contains more Vitamin AVitamin A	+400%
Contains more Vitamin B2Vitamin B2	+370%
Contains more Vitamin B3Vitamin B3	+12.8%
Contains more Vitamin B5Vitamin B5	+23.6%
Contains more Vitamin KVitamin K	+4200%
Contains more FolateFolate	+50%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.045mg

~equal in Vitamin B6 ~0.163mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	62mg	17.9mg	49%
Fiber	3.6g	1g	10%
Copper	0.129mg	0.053mg	8%
Vitamin B2	0.02mg	0.094mg	6%
Vitamin K	0.1µg	4.3µg	4%
Potassium	350mg	261mg	3%
Zinc	0.03mg	0.32mg	3%
Vitamin E	0.48mg	0.12mg	2%
Manganese	0.139mg	0.177mg	2%
Folate	16µg	24µg	2%
Fructose		1.38g	2%
Calories	27kcal	17kcal	1%
Protein	1.7g	1.21g	1%
Carbs	6.2g	3.11g	1%
Calcium	24mg	16mg	1%
Phosphorus	46mg	38mg	1%
Sodium	20mg	8mg	1%
Vitamin A	2µg	10µg	1%
Selenium	0.7µg	0.2µg	1%
Vitamin B5	0.165mg	0.204mg	1%
Vitamin B6	0.15mg	0.163mg	1%
Choline	12.3mg	9.5mg	1%
Protein per 100 calories	6.3g	7.1g	N/A
Calories per 10 g protein	159kcal	140kcal	N/A
Weight per 100 calories	370g	588g	N/A
Fats	0.1g	0.32g	0%
Net carbs	2.6g	2.11g	N/A
Magnesium	19mg	18mg	0%
Iron	0.4mg	0.37mg	0%
Sugar	2.6g	2.5g	N/A
Vitamin B1	0.05mg	0.045mg	0%
Vitamin B3	0.4mg	0.451mg	0%
Saturated fat	0.013g	0.084g	0%
Monounsaturated fat	0.007g	0.011g	0%
Polyunsaturated fat	0.048g	0.091g	0%
Tryptophan	0.01mg	0.01mg	0%
Threonine	0.049mg	0.029mg	0%
Isoleucine	0.078mg	0.044mg	0%
Leucine	0.067mg	0.071mg	0%
Lysine	0.056mg	0.067mg	0%
Methionine	0.013mg	0.018mg	0%
Phenylalanine	0.039mg	0.043mg	0%
Valine	0.05mg	0.054mg	0%
Histidine	0.019mg	0.026mg	0%
Omega-3 - ALA		0.061g	N/A
Omega-6 - Linoleic acid		0.03g	N/A