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Pumpkin flowers vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between pumpkin flowers and kohlrabi?

  • Pumpkin flowers are higher in vitamin A and folate, yet kohlrabi is higher in vitamin C and potassium.
  • Pumpkin flowers' daily need coverage for vitamin A is 38% more.
  • Pumpkin flowers have 4 times more folate than kohlrabi. While pumpkin flowers have 59µg of folate, kohlrabi has only 16µg.

We used Pumpkin flowers, raw and Kohlrabi, raw types in this article.

Infographic

Pumpkin flowers vs Kohlrabi 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" 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 17% 12% 15% 26% 0% 0% 21% 0.65% 0% 3.8%
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%
Contains more MagnesiumMagnesium +26.3%
Contains more CalciumCalcium +62.5%
Contains more IronIron +75%
Contains less SodiumSodium -75%
Contains more PotassiumPotassium +102.3%
~equal in Phosphorus ~46mg
~equal in Selenium ~0.7µg

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 93% 32% 0% 0% 11% 17% 13% 0% 0% 0% 0% 44% 0%
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%
Contains more Vitamin AVitamin A +4750%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +72.5%
Contains more FolateFolate +268.8%
Contains more Vitamin CVitamin C +121.4%
Contains more Vitamin B1Vitamin B1 +19%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin flowers Kohlrabi DV% diff.
Vitamin C 28mg 62mg 38%
Fiber 3.6g 14%
Copper 0.129mg 14%
Vitamin B6 0.15mg 12%
Vitamin A 97µg 2µg 11%
Folate 59µg 16µg 11%
Manganese 0.139mg 6%
Potassium 173mg 350mg 5%
Iron 0.7mg 0.4mg 4%
Vitamin B2 0.075mg 0.02mg 4%
Vitamin E 0.48mg 3%
Vitamin B5 0.165mg 3%
Vitamin B3 0.69mg 0.4mg 2%
Calcium 39mg 24mg 2%
Choline 12.3mg 2%
Protein 1.03g 1.7g 1%
Calories 15kcal 27kcal 1%
Vitamin B1 0.042mg 0.05mg 1%
Sodium 5mg 20mg 1%
Magnesium 24mg 19mg 1%
Carbs 3.28g 6.2g 1%
Fats 0.07g 0.1g 0%
Net carbs 3.28g 2.6g N/A
Sugar 2.6g N/A
Zinc 0.03mg 0%
Phosphorus 49mg 46mg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.036g 0.013g 0%
Monounsaturated fat 0.009g 0.007g 0%
Polyunsaturated fat 0.004g 0.048g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more ProteinProtein +65%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +89%
Contains more OtherOther +112.8%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 18% 8%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +28.6%
Contains less Sat. FatSaturated fat -63.9%
Contains more Poly. FatPolyunsaturated fat +1100%

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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. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.