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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 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 than Kohlrabi. While Pumpkin contains 426µg of Vitamin A, Kohlrabi contains only 2µg.

These are the specific foods used in this comparison Pumpkin, raw and Kohlrabi, raw.

Infographic

Pumpkin vs Kohlrabi infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +100%
Contains more Zinc +966.7%
Contains less Sodium -95%
Contains more Calcium +14.3%
Contains more Magnesium +58.3%
Equal in Potassium - 350
Equal in Copper - 0.129
Equal in Phosphorus - 46
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Iron +100%
Contains more Zinc +966.7%
Contains less Sodium -95%
Contains more Calcium +14.3%
Contains more Magnesium +58.3%
Equal in Potassium - 350
Equal in Copper - 0.129
Equal in Phosphorus - 46

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
6%
Pumpkin
10%
Kohlrabi
Carbohydrates
7%
Pumpkin
6%
Kohlrabi
Fats
0%
Pumpkin
0%
Kohlrabi

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin Kohlrabi
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Kohlrabi
Kohlrabi contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin Kohlrabi Opinion
Calories 26 27 Kohlrabi
Protein 1 1.7 Kohlrabi
Fats 0.1 0.1
Vitamin C 9 62 Kohlrabi
Carbs 6.5 6.2 Pumpkin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.8 0.4 Pumpkin
Calcium 21 24 Kohlrabi
Potassium 340 350 Kohlrabi
Magnesium 12 19 Kohlrabi
Sugars 2.76 2.6 Kohlrabi
Fiber 0.5 3.6 Kohlrabi
Copper 0.127 0.129 Kohlrabi
Zinc 0.32 0.03 Pumpkin
Starch
Phosphorus 44 46 Kohlrabi
Sodium 1 20 Pumpkin
Vitamin A 8513 36 Pumpkin
Vitamin E 1.06 0.48 Pumpkin
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.11 0.02 Pumpkin
Vitamin B3 0.6 0.4 Pumpkin
Vitamin B5 0.298 0.165 Pumpkin
Vitamin B6 0.061 0.15 Kohlrabi
Vitamin B12 0 0
Vitamin K 1.1 0.1 Pumpkin
Folate 16 16
Trans Fat 0 0
Saturated Fat 0.052 0.013 Kohlrabi
Monounsaturated Fat 0.013 0.007 Pumpkin
Polyunsaturated fat 0.005 0.048 Kohlrabi
Tryptophan 0.012 0.01 Pumpkin
Threonine 0.029 0.049 Kohlrabi
Isoleucine 0.031 0.078 Kohlrabi
Leucine 0.046 0.067 Kohlrabi
Lysine 0.054 0.056 Kohlrabi
Methionine 0.011 0.013 Kohlrabi
Phenylalanine 0.032 0.039 Kohlrabi
Valine 0.035 0.05 Kohlrabi
Histidine 0.016 0.019 Kohlrabi
Fructose

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 of 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.