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  6. Summer squash vs. Kohlrabi

Summer squash vs. Kohlrabi — In-Depth Nutrition Comparison

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Important differences between summer squash and kohlrabi

  • Summer squash has more vitamin B2 and vitamin B6; however, kohlrabi is richer in vitamin C, fiber, and copper.
  • Kohlrabi's daily need coverage for vitamin C is 50% more.
  • Summer squash contains 7 times more vitamin B2 than kohlrabi. Summer squash contains 0.142mg of vitamin B2, while kohlrabi contains 0.02mg.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Kohlrabi, raw.

Infographic

Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 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 ZincZinc +866.7%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +25.9%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +33.6%
Contains more IronIron +14.3%
Contains more CopperCopper +152.9%
Contains more PhosphorusPhosphorus +21.1%
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B2Vitamin B2 +610%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B6Vitamin B6 +45.3%
Contains more Vitamin KVitamin K +2900%
Contains more FolateFolate +81.3%
Contains more Vitamin CVitamin C +264.7%
Contains more Vitamin EVitamin E +300%
Contains more CholineCholine +83.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B5 ~0.165mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Kohlrabi DV% diff.
Vitamin C 17mg 62mg 50%
Fiber 1.1g 3.6g 10%
Vitamin B2 0.142mg 0.02mg 9%
Copper 0.051mg 0.129mg 9%
Vitamin B6 0.218mg 0.15mg 5%
Folate 29µg 16µg 3%
Potassium 262mg 350mg 3%
Vitamin E 0.12mg 0.48mg 2%
Vitamin K 3µg 0.1µg 2%
Zinc 0.29mg 0.03mg 2%
Manganese 0.175mg 0.139mg 2%
Calories 16kcal 27kcal 1%
Choline 6.7mg 12.3mg 1%
Vitamin B3 0.487mg 0.4mg 1%
Protein 1.21g 1.7g 1%
Selenium 0.2µg 0.7µg 1%
Fructose 0.95g 1%
Vitamin A 10µg 2µg 1%
Phosphorus 38mg 46mg 1%
Iron 0.35mg 0.4mg 1%
Calcium 15mg 24mg 1%
Sodium 2mg 20mg 1%
Carbs 3.35g 6.2g 1%
Fats 0.18g 0.1g 0%
Net carbs 2.25g 2.6g N/A
Magnesium 17mg 19mg 0%
Sugar 2.2g 2.6g N/A
Vitamin B1 0.048mg 0.05mg 0%
Vitamin B5 0.155mg 0.165mg 0%
Saturated fat 0.044g 0.013g 0%
Monounsaturated fat 0.016g 0.007g 0%
Polyunsaturated fat 0.089g 0.048g 0%
Tryptophan 0.011mg 0.01mg 0%
Threonine 0.028mg 0.049mg 0%
Isoleucine 0.042mg 0.078mg 0%
Leucine 0.069mg 0.067mg 0%
Lysine 0.065mg 0.056mg 0%
Methionine 0.017mg 0.013mg 0%
Phenylalanine 0.041mg 0.039mg 0%
Valine 0.053mg 0.05mg 0%
Histidine 0.025mg 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 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 FatsFats +80%
Contains more ProteinProtein +40.5%
Contains more CarbsCarbs +85.1%
Contains more OtherOther +61.3%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 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 +128.6%
Contains more Poly. FatPolyunsaturated fat +85.4%
Contains less Sat. FatSaturated fat -70.5%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.