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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 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

Kohlrabi vs Zucchini infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Potassium +34.1%
Contains more Copper +143.4%
Contains more Phosphorus +21.1%
Contains more Zinc +966.7%
Contains less Sodium -60%
Equal in Iron - 0.37
Equal in Magnesium - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Contains more Calcium +50%
Contains more Potassium +34.1%
Contains more Copper +143.4%
Contains more Phosphorus +21.1%
Contains more Zinc +966.7%
Contains less Sodium -60%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +246.4%
Contains more Vitamin E +300%
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 Vitamin K +4200%
Contains more Folate +50%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B6 - 0.163
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Contains more Vitamin C +246.4%
Contains more Vitamin E +300%
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 Vitamin K +4200%
Contains more Folate +50%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B6 - 0.163

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
25
Kohlrabi
16
Zucchini
Mineral Summary Score
17
Kohlrabi
12
Zucchini

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Kohlrabi
7%
Zucchini
Carbohydrates
6%
Kohlrabi
3%
Zucchini
Fats
0%
Kohlrabi
1%
Zucchini

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kohlrabi Zucchini
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Zucchini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 5)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.2)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.071g)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Kohlrabi Zucchini Opinion
Calories 27 17 Kohlrabi
Protein 1.7 1.21 Kohlrabi
Fats 0.1 0.32 Zucchini
Vitamin C 62 17.9 Kohlrabi
Net carbs 2.5999999046325684 2.109999895095825 Kohlrabi
Carbs 6.2 3.11 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 0.4 0.37 Kohlrabi
Calcium 24 16 Kohlrabi
Potassium 350 261 Kohlrabi
Magnesium 19 18 Kohlrabi
Sugar 2.6 2.5 Zucchini
Fiber 3.6 1 Kohlrabi
Copper 0.129 0.053 Kohlrabi
Zinc 0.03 0.32 Zucchini
Starch 0 Zucchini
Phosphorus 46 38 Kohlrabi
Sodium 20 8 Zucchini
Vitamin A 36 200 Zucchini
Vitamin E 0.48 0.12 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.05 0.045 Kohlrabi
Vitamin B2 0.02 0.094 Zucchini
Vitamin B3 0.4 0.451 Zucchini
Vitamin B5 0.165 0.204 Zucchini
Vitamin B6 0.15 0.163 Zucchini
Vitamin B12 0 0
Vitamin K 0.1 4.3 Zucchini
Folate 16 24 Zucchini
Trans Fat 0 0
Saturated Fat 0.013 0.084 Kohlrabi
Monounsaturated Fat 0.007 0.011 Zucchini
Polyunsaturated fat 0.048 0.091 Zucchini
Tryptophan 0.01 0.01
Threonine 0.049 0.029 Kohlrabi
Isoleucine 0.078 0.044 Kohlrabi
Leucine 0.067 0.071 Zucchini
Lysine 0.056 0.067 Zucchini
Methionine 0.013 0.018 Zucchini
Phenylalanine 0.039 0.043 Zucchini
Valine 0.05 0.054 Zucchini
Histidine 0.019 0.026 Zucchini
Fructose 1.38 Zucchini

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.