Pumpkin vs Kohlrabi - In-Depth Nutrition Comparison
Compare
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
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" chart 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%
Equal in Phosphorus - 46
Equal in Potassium - 350
Equal in Copper - 0.129
Contains
more
Iron
+100%
Contains
less
Sodium
-95%
Contains
more
Zinc
+966.7%
Contains
more
Calcium
+14.3%
Contains
more
Magnesium
+58.3%
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" chart 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
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
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%
Contains
more
Monounsaturated Fat
+85.7%
Contains
less
Saturated Fat
-75%
Contains
more
Polyunsaturated fat
+860%
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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in glycemic index |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 6g | 2.6g |
|
| Protein | 1g | 1.7g |
|
| Fats | 0.1g | 0.1g | |
| Carbs | 6.5g | 6.2g |
|
| Calories | 26kcal | 27kcal |
|
| Sugar | 2.76g | 2.6g |
|
| Fiber | 0.5g | 3.6g |
|
| Calcium | 21mg | 24mg |
|
| Iron | 0.8mg | 0.4mg |
|
| Magnesium | 12mg | 19mg |
|
| Phosphorus | 44mg | 46mg |
|
| Potassium | 340mg | 350mg |
|
| Sodium | 1mg | 20mg |
|
| Zinc | 0.32mg | 0.03mg |
|
| Copper | 0.127mg | 0.129mg |
|
| Vitamin A | 8513IU | 36IU |
|
| Vitamin A RAE | 426µg | 2µg |
|
| Vitamin E | 1.06mg | 0.48mg |
|
| Vitamin C | 9mg | 62mg |
|
| Vitamin B1 | 0.05mg | 0.05mg | |
| Vitamin B2 | 0.11mg | 0.02mg |
|
| Vitamin B3 | 0.6mg | 0.4mg |
|
| Vitamin B5 | 0.298mg | 0.165mg |
|
| Vitamin B6 | 0.061mg | 0.15mg |
|
| Folate | 16µg | 16µg | |
| Vitamin K | 1.1µg | 0.1µg |
|
| Tryptophan | 0.012mg | 0.01mg |
|
| Threonine | 0.029mg | 0.049mg |
|
| Isoleucine | 0.031mg | 0.078mg |
|
| Leucine | 0.046mg | 0.067mg |
|
| Lysine | 0.054mg | 0.056mg |
|
| Methionine | 0.011mg | 0.013mg |
|
| Phenylalanine | 0.032mg | 0.039mg |
|
| Valine | 0.035mg | 0.05mg |
|
| Histidine | 0.016mg | 0.019mg |
|
| Saturated Fat | 0.052g | 0.013g |
|
| Monounsaturated Fat | 0.013g | 0.007g |
|
| Polyunsaturated fat | 0.005g | 0.048g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet | Equal | |
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low glycemic index diet |
|
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
55%
25%
Minerals Daily Need Coverage Score
18%
17%
Comparison summary
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 19mg)
Which food is cheaper?
Pumpkin is cheaper (difference - $0.4)
Which food is richer in vitamins?
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Kohlrabi is lower in Sugar (difference - 0.16g)
Which food is lower in Saturated Fat?
Kohlrabi is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Kohlrabi is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Kohlrabi is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)