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  6. Pumpkin vs. Kohlrabi

Pumpkin vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between pumpkin and kohlrabi

  • Pumpkin has more vitamin A and vitamin B2, while kohlrabi has more vitamin C, fiber, and vitamin B6.
  • Pumpkin covers your daily need for vitamin A, 170% more than kohlrabi.
  • Pumpkin contains 6 times more vitamin B2 than kohlrabi. While pumpkin contains 0.11mg of vitamin B2, kohlrabi contains only 0.02mg.
  • Kohlrabi has a lower glycemic index. The glycemic index of kohlrabi is 20, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Pumpkin, raw and Kohlrabi, raw.

Infographic

Pumpkin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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 IronIron +100%
Contains more ZincZinc +966.7%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +14.3%
Contains more ManganeseManganese +11.2%
Contains more SeleniumSelenium +133.3%
~equal in Potassium ~350mg
~equal in Copper ~0.129mg
~equal in Phosphorus ~46mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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 +21200%
Contains more Vitamin EVitamin E +120.8%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +50%
Contains more Vitamin B5Vitamin B5 +80.6%
Contains more Vitamin KVitamin K +1000%
Contains more Vitamin CVitamin C +588.9%
Contains more Vitamin B6Vitamin B6 +145.9%
Contains more CholineCholine +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Pumpkin Kohlrabi DV% diff.
Vitamin C 9mg 62mg 59%
Vitamin A 426µg 2µg 47%
Fiber 0.5g 3.6g 12%
Vitamin B6 0.061mg 0.15mg 7%
Vitamin B2 0.11mg 0.02mg 7%
Iron 0.8mg 0.4mg 5%
Vitamin E 1.06mg 0.48mg 4%
Zinc 0.32mg 0.03mg 3%
Vitamin B5 0.298mg 0.165mg 3%
Magnesium 12mg 19mg 2%
Vitamin B3 0.6mg 0.4mg 1%
Protein 1g 1.7g 1%
Selenium 0.3µg 0.7µg 1%
Manganese 0.125mg 0.139mg 1%
Vitamin K 1.1µg 0.1µg 1%
Sodium 1mg 20mg 1%
Choline 8.2mg 12.3mg 1%
Calories 26kcal 27kcal 0%
Fats 0.1g 0.1g 0%
Carbs 6.5g 6.2g 0%
Net carbs 6g 2.6g N/A
Calcium 21mg 24mg 0%
Potassium 340mg 350mg 0%
Sugar 2.76g 2.6g N/A
Copper 0.127mg 0.129mg 0%
Phosphorus 44mg 46mg 0%
Vitamin B1 0.05mg 0.05mg 0%
Folate 16µg 16µg 0%
Saturated fat 0.052g 0.013g 0%
Monounsaturated fat 0.013g 0.007g 0%
Polyunsaturated fat 0.005g 0.048g 0%
Tryptophan 0.012mg 0.01mg 0%
Threonine 0.029mg 0.049mg 0%
Isoleucine 0.031mg 0.078mg 0%
Leucine 0.046mg 0.067mg 0%
Lysine 0.054mg 0.056mg 0%
Methionine 0.011mg 0.013mg 0%
Phenylalanine 0.032mg 0.039mg 0%
Valine 0.035mg 0.05mg 0%
Histidine 0.016mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 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 +70%
Contains more OtherOther +25%
~equal in Fats ~0.1g
~equal in Carbs ~6.2g
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 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 +85.7%
Contains less Sat. FatSaturated fat -75%
Contains more Poly. FatPolyunsaturated fat +860%

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.