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  6. Melon vs. Kohlrabi

Melon vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between Melon and Kohlrabi

  • Melon contains less Vitamin C, Fiber, Copper, and Phosphorus than Kohlrabi.
  • Daily need coverage for Vitamin C from Kohlrabi is 45% higher.
  • Kohlrabi has 2 times less Sugar than Melon. Melon has 5.69g of Sugar, while Kohlrabi has 2.6g.

Food types used in this article are Melons, casaba, raw and Kohlrabi, raw.

Infographic

Melon vs Kohlrabi 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.
Melon
Melon
2
:
8
Kohlrabi
Kohlrabi
Contains less Sodium -55%
Contains more Zinc +133.3%
Contains more Calcium +118.2%
Contains more Iron +17.6%
Contains more Magnesium +72.7%
Contains more Phosphorus +820%
Contains more Potassium +92.3%
Contains more Copper +115%
Contains more Manganese +297.1%
Contains more Selenium +75%
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains less Sodium -55%
Contains more Zinc +133.3%
Contains more Calcium +118.2%
Contains more Iron +17.6%
Contains more Magnesium +72.7%
Contains more Phosphorus +820%
Contains more Potassium +92.3%
Contains more Copper +115%
Contains more Manganese +297.1%
Contains more Selenium +75%

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.
Melon
Melon
3
:
7
Kohlrabi
Kohlrabi
Contains more Vitamin B2 +55%
Contains more Vitamin K +2400%
Contains more Vitamin A +∞%
Contains more Vitamin E +860%
Contains more Vitamin C +184.4%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +72.4%
Contains more Vitamin B5 +96.4%
Contains more Folate +100%
Equal in Vitamin B6 - 0.15
Melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin B2 +55%
Contains more Vitamin K +2400%
Contains more Vitamin A +∞%
Contains more Vitamin E +860%
Contains more Vitamin C +184.4%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B3 +72.4%
Contains more Vitamin B5 +96.4%
Contains more Folate +100%
Equal in Vitamin B6 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Melon
Melon
2
:
2
Kohlrabi
Kohlrabi
Contains more Protein +53.2%
Contains more Other +177.8%
Equal in Fats - 0.1
Equal in Carbs - 6.2
Equal in Water - 91
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +53.2%
Contains more Other +177.8%
Equal in Fats - 0.1
Equal in Carbs - 6.2
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
Melon
0
:
3
Kohlrabi
Kohlrabi
Contains less Saturated Fat -48%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +23.1%
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -48%
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +23.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Melon Kohlrabi
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Melon Kohlrabi Opinion
Net carbs 5.68g 2.6g Melon
Protein 1.11g 1.7g Kohlrabi
Fats 0.1g 0.1g
Carbs 6.58g 6.2g Melon
Calories 28kcal 27kcal Melon
Sugar 5.69g 2.6g Kohlrabi
Fiber 0.9g 3.6g Kohlrabi
Calcium 11mg 24mg Kohlrabi
Iron 0.34mg 0.4mg Kohlrabi
Magnesium 11mg 19mg Kohlrabi
Phosphorus 5mg 46mg Kohlrabi
Potassium 182mg 350mg Kohlrabi
Sodium 9mg 20mg Melon
Zinc 0.07mg 0.03mg Melon
Copper 0.06mg 0.129mg Kohlrabi
Manganese 0.035mg 0.139mg Kohlrabi
Selenium 0.4µg 0.7µg Kohlrabi
Vitamin A 0IU 36IU Kohlrabi
Vitamin A RAE 0µg 2µg Kohlrabi
Vitamin E 0.05mg 0.48mg Kohlrabi
Vitamin C 21.8mg 62mg Kohlrabi
Vitamin B1 0.015mg 0.05mg Kohlrabi
Vitamin B2 0.031mg 0.02mg Melon
Vitamin B3 0.232mg 0.4mg Kohlrabi
Vitamin B5 0.084mg 0.165mg Kohlrabi
Vitamin B6 0.163mg 0.15mg Melon
Folate 8µg 16µg Kohlrabi
Vitamin K 2.5µg 0.1µg Melon
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.025g 0.013g Kohlrabi
Monounsaturated Fat 0.002g 0.007g Kohlrabi
Polyunsaturated fat 0.039g 0.048g Kohlrabi

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Melon Kohlrabi
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Melon
25%
Kohlrabi
Minerals Daily Need Coverage Score
7%
Melon
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Melon
Melon contains less Sodium (difference - 11mg)
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 3.09g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)

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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/nutrients
  2. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.