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Pumpkin vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between Pumpkin and Kohlrabi

  • Pumpkin has more Vitamin A, however, Kohlrabi has more Vitamin C, Fiber, and Vitamin B6.
  • Daily need coverage for Vitamin C from Kohlrabi is 64% higher.
  • Kohlrabi has 144 times less Vitamin A than Pumpkin. Pumpkin has 288µg of Vitamin A, while Kohlrabi has 2µg.

Food types used in this article are Pumpkin, cooked, boiled, drained, without salt 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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 +42.5%
Contains more ZincZinc +666.7%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +111.1%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +52.2%
Contains more CopperCopper +41.8%
Contains more PhosphorusPhosphorus +53.3%
Contains more ManganeseManganese +56.2%
Contains more SeleniumSelenium +250%

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 16% 345% 16% 0% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8% 3.4%
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% 2.2% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +15886.1%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B2Vitamin B2 +290%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin KVitamin K +700%
Contains more Vitamin CVitamin C +1219.1%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B6Vitamin B6 +240.9%
Contains more FolateFolate +77.8%
Contains more CholineCholine +98.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 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 +136.1%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +26.5%
Contains more OtherOther +61.3%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated Fat: Sat. Fat 0.037 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 -64.9%
Contains more Poly. FatPolyunsaturated fat +1100%

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 Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Kohlrabi Opinion
Calories 20kcal 27kcal Kohlrabi
Protein 0.72g 1.7g Kohlrabi
Fats 0.07g 0.1g Kohlrabi
Vitamin C 4.7mg 62mg Kohlrabi
Net carbs 3.8g 2.6g Pumpkin
Carbs 4.9g 6.2g Kohlrabi
Magnesium 9mg 19mg Kohlrabi
Calcium 15mg 24mg Kohlrabi
Potassium 230mg 350mg Kohlrabi
Iron 0.57mg 0.4mg Pumpkin
Sugar 2.08g 2.6g Pumpkin
Fiber 1.1g 3.6g Kohlrabi
Copper 0.091mg 0.129mg Kohlrabi
Zinc 0.23mg 0.03mg Pumpkin
Phosphorus 30mg 46mg Kohlrabi
Sodium 1mg 20mg Pumpkin
Vitamin A 5755IU 36IU Pumpkin
Vitamin A 288µg 2µg Pumpkin
Vitamin E 0.8mg 0.48mg Pumpkin
Manganese 0.089mg 0.139mg Kohlrabi
Selenium 0.2µg 0.7µg Kohlrabi
Vitamin B1 0.031mg 0.05mg Kohlrabi
Vitamin B2 0.078mg 0.02mg Pumpkin
Vitamin B3 0.413mg 0.4mg Pumpkin
Vitamin B5 0.201mg 0.165mg Pumpkin
Vitamin B6 0.044mg 0.15mg Kohlrabi
Vitamin K 0.8µg 0.1µg Pumpkin
Folate 9µg 16µg Kohlrabi
Choline 6.2mg 12.3mg Kohlrabi
Saturated Fat 0.037g 0.013g Kohlrabi
Monounsaturated Fat 0.009g 0.007g Pumpkin
Polyunsaturated fat 0.004g 0.048g Kohlrabi
Tryptophan 0.009mg 0.01mg Kohlrabi
Threonine 0.021mg 0.049mg Kohlrabi
Isoleucine 0.023mg 0.078mg Kohlrabi
Leucine 0.034mg 0.067mg Kohlrabi
Lysine 0.039mg 0.056mg Kohlrabi
Methionine 0.008mg 0.013mg Kohlrabi
Phenylalanine 0.023mg 0.039mg Kohlrabi
Valine 0.025mg 0.05mg Kohlrabi
Histidine 0.011mg 0.019mg Kohlrabi

Which food is preferable for your diet?

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

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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
34%
Pumpkin
24%
Kohlrabi
Minerals Daily Need Coverage Score
11%
Pumpkin
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Pumpkin
Pumpkin is lower in Sugar (difference - 0.52g)
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 lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.024g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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/168449/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.