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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" 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
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
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

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.
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
Starch g g
Fructose g g
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
Vitamin A 8513IU 36IU Pumpkin
Vitamin E 1.06mg 0.48mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Pumpkin
25
Kohlrabi
Mineral Summary Score
18
Pumpkin
17
Kohlrabi

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Pumpkin
10%
Kohlrabi
Carbohydrates
7%
Pumpkin
6%
Kohlrabi
Fats
0%
Pumpkin
0%
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 - 44)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.