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Pumpkin vs. Kohlrabi — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin and Kohlrabi

  • Pumpkin has more Vitamin A RAE, and Vitamin B2, while Kohlrabi has more Vitamin C, Fiber, and Vitamin B6.
  • Kohlrabi covers your daily need of Vitamin C 59% more than Pumpkin.
  • Pumpkin contains 213 times more Vitamin A RAE than Kohlrabi. While Pumpkin contains 426µg of Vitamin A RAE, Kohlrabi contains only 2µg.

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.
Contains more Iron +100%
Contains less Sodium -95%
Contains more Zinc +966.7%
Contains more Calcium +14.3%
Contains more Magnesium +58.3%
Contains more Manganese +11.2%
Contains more Selenium +133.3%
Equal in Phosphorus - 46
Equal in Potassium - 350
Equal in Copper - 0.129
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Iron +100%
Contains less Sodium -95%
Contains more Zinc +966.7%
Contains more Calcium +14.3%
Contains more Magnesium +58.3%
Contains more Manganese +11.2%
Contains more Selenium +133.3%
Equal in Phosphorus - 46
Equal in Potassium - 350
Equal in Copper - 0.129

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.
:
Contains more Vitamin A +23547.2%
Contains more Vitamin E +120.8%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +80.6%
Contains more Vitamin K +1000%
Contains more Vitamin C +588.9%
Contains more Vitamin B6 +145.9%
Equal in Vitamin B1 - 0.05
Equal in Folate - 16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
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 A +23547.2%
Contains more Vitamin E +120.8%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +50%
Contains more Vitamin B5 +80.6%
Contains more Vitamin K +1000%
Contains more Vitamin C +588.9%
Contains more Vitamin B6 +145.9%
Equal in Vitamin B1 - 0.05
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +70%
Contains more Other +25%
Equal in Fats - 0.1
Equal in Carbs - 6.2
Equal in Water - 91
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 Protein +70%
Contains more Other +25%
Equal in Fats - 0.1
Equal in Carbs - 6.2
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +85.7%
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +860%
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +85.7%
Contains less Saturated Fat -75%
Contains more Polyunsaturated fat +860%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Kohlrabi Opinion
Net carbs 6g 2.6g Pumpkin
Protein 1g 1.7g Kohlrabi
Fats 0.1g 0.1g
Carbs 6.5g 6.2g Pumpkin
Calories 26kcal 27kcal Kohlrabi
Sugar 2.76g 2.6g Kohlrabi
Fiber 0.5g 3.6g Kohlrabi
Calcium 21mg 24mg Kohlrabi
Iron 0.8mg 0.4mg Pumpkin
Magnesium 12mg 19mg Kohlrabi
Phosphorus 44mg 46mg Kohlrabi
Potassium 340mg 350mg Kohlrabi
Sodium 1mg 20mg Pumpkin
Zinc 0.32mg 0.03mg Pumpkin
Copper 0.127mg 0.129mg Kohlrabi
Manganese 0.125mg 0.139mg Kohlrabi
Selenium 0.3µg 0.7µg Kohlrabi
Vitamin A 8513IU 36IU Pumpkin
Vitamin A RAE 426µg 2µg Pumpkin
Vitamin E 1.06mg 0.48mg Pumpkin
Vitamin C 9mg 62mg Kohlrabi
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.11mg 0.02mg Pumpkin
Vitamin B3 0.6mg 0.4mg Pumpkin
Vitamin B5 0.298mg 0.165mg Pumpkin
Vitamin B6 0.061mg 0.15mg Kohlrabi
Folate 16µg 16µg
Vitamin K 1.1µg 0.1µg Pumpkin
Tryptophan 0.012mg 0.01mg Pumpkin
Threonine 0.029mg 0.049mg Kohlrabi
Isoleucine 0.031mg 0.078mg Kohlrabi
Leucine 0.046mg 0.067mg Kohlrabi
Lysine 0.054mg 0.056mg Kohlrabi
Methionine 0.011mg 0.013mg Kohlrabi
Phenylalanine 0.032mg 0.039mg Kohlrabi
Valine 0.035mg 0.05mg Kohlrabi
Histidine 0.016mg 0.019mg Kohlrabi
Saturated Fat 0.052g 0.013g Kohlrabi
Monounsaturated Fat 0.013g 0.007g Pumpkin
Polyunsaturated fat 0.005g 0.048g Kohlrabi

Which food is preferable for your diet?

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

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
55%
Pumpkin
25%
Kohlrabi
Minerals Daily Need Coverage Score
16%
Pumpkin
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 19mg)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 32)
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)

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.