Pumpkin vs. Kohlrabi — In-Depth Nutrition Comparison
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The main differences between pumpkins and kohlrabi
- Pumpkins have more vitamin A; however, kohlrabi has more vitamin C, fiber, and vitamin B6.
- Daily need coverage for vitamin A for pumpkins is 114% higher.
- Pumpkins have a higher glycemic index than kohlrabi.
Food types used in this article are Pumpkin, cooked, boiled, drained, without salt and Kohlrabi, raw.
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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 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.
| Contains more Vitamin AVitamin A | +14300% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 4.7mg | 62mg | 64% |
| Vitamin A | 288µg | 2µg | 32% |
| Fiber | 1.1g | 3.6g | 10% |
| Vitamin B6 | 0.044mg | 0.15mg | 8% |
| Potassium | 230mg | 350mg | 4% |
| Copper | 0.091mg | 0.129mg | 4% |
| Vitamin B2 | 0.078mg | 0.02mg | 4% |
| Magnesium | 9mg | 19mg | 2% |
| Iron | 0.57mg | 0.4mg | 2% |
| Folate | 9µg | 16µg | 2% |
| Zinc | 0.23mg | 0.03mg | 2% |
| Phosphorus | 30mg | 46mg | 2% |
| Vitamin E | 0.8mg | 0.48mg | 2% |
| Manganese | 0.089mg | 0.139mg | 2% |
| Protein | 0.72g | 1.7g | 2% |
| Vitamin B1 | 0.031mg | 0.05mg | 2% |
| Calcium | 15mg | 24mg | 1% |
| Vitamin K | 0.8µg | 0.1µg | 1% |
| Vitamin B5 | 0.201mg | 0.165mg | 1% |
| Sodium | 1mg | 20mg | 1% |
| Choline | 6.2mg | 12.3mg | 1% |
| Selenium | 0.2µg | 0.7µg | 1% |
| Calories | 20kcal | 27kcal | 0% |
| Fats | 0.07g | 0.1g | 0% |
| Carbs | 4.9g | 6.2g | 0% |
| Net carbs | 3.8g | 2.6g | N/A |
| Sugar | 2.08g | 2.6g | N/A |
| Vitamin B3 | 0.413mg | 0.4mg | 0% |
| Saturated fat | 0.037g | 0.013g | 0% |
| Monounsaturated fat | 0.009g | 0.007g | 0% |
| Polyunsaturated fat | 0.004g | 0.048g | 0% |
| Tryptophan | 0.009mg | 0.01mg | 0% |
| Threonine | 0.021mg | 0.049mg | 0% |
| Isoleucine | 0.023mg | 0.078mg | 0% |
| Leucine | 0.034mg | 0.067mg | 0% |
| Lysine | 0.039mg | 0.056mg | 0% |
| Methionine | 0.008mg | 0.013mg | 0% |
| Phenylalanine | 0.023mg | 0.039mg | 0% |
| Valine | 0.025mg | 0.05mg | 0% |
| Histidine | 0.011mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +28.6% |
| Contains less Sat. FatSaturated fat | -64.9% |
| Contains more Poly. FatPolyunsaturated fat | +1100% |
