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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -90%
Contains more Zinc +866.7%
Contains more Calcium +60%
Contains more Iron +14.3%
Contains more Magnesium +11.8%
Contains more Phosphorus +21.1%
Contains more Potassium +33.6%
Contains more Copper +152.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains less Sodium -90%
Contains more Zinc +866.7%
Contains more Calcium +60%
Contains more Iron +14.3%
Contains more Magnesium +11.8%
Contains more Phosphorus +21.1%
Contains more Potassium +33.6%
Contains more Copper +152.9%

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 +455.6%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +45.3%
Contains more Folate +81.3%
Contains more Vitamin K +2900%
Contains more Vitamin E +300%
Contains more Vitamin C +264.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B5 - 0.165
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
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 +455.6%
Contains more Vitamin B2 +610%
Contains more Vitamin B3 +21.8%
Contains more Vitamin B6 +45.3%
Contains more Folate +81.3%
Contains more Vitamin K +2900%
Contains more Vitamin E +300%
Contains more Vitamin C +264.7%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B5 - 0.165

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.
Summer squash Kohlrabi
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Summer squash Kohlrabi Opinion
Net carbs 2.25g 2.6g Kohlrabi
Protein 1.21g 1.7g Kohlrabi
Fats 0.18g 0.1g Summer squash
Carbs 3.35g 6.2g Kohlrabi
Calories 16kcal 27kcal Kohlrabi
Starch g g
Fructose 0.95g g Summer squash
Sugar 2.2g 2.6g Summer squash
Fiber 1.1g 3.6g Kohlrabi
Calcium 15mg 24mg Kohlrabi
Iron 0.35mg 0.4mg Kohlrabi
Magnesium 17mg 19mg Kohlrabi
Phosphorus 38mg 46mg Kohlrabi
Potassium 262mg 350mg Kohlrabi
Sodium 2mg 20mg Summer squash
Zinc 0.29mg 0.03mg Summer squash
Copper 0.051mg 0.129mg Kohlrabi
Vitamin A 200IU 36IU Summer squash
Vitamin E 0.12mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 62mg Kohlrabi
Vitamin B1 0.048mg 0.05mg Kohlrabi
Vitamin B2 0.142mg 0.02mg Summer squash
Vitamin B3 0.487mg 0.4mg Summer squash
Vitamin B5 0.155mg 0.165mg Kohlrabi
Vitamin B6 0.218mg 0.15mg Summer squash
Folate 29µg 16µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 3µg 0.1µg Summer squash
Tryptophan 0.011mg 0.01mg Summer squash
Threonine 0.028mg 0.049mg Kohlrabi
Isoleucine 0.042mg 0.078mg Kohlrabi
Leucine 0.069mg 0.067mg Summer squash
Lysine 0.065mg 0.056mg Summer squash
Methionine 0.017mg 0.013mg Summer squash
Phenylalanine 0.041mg 0.039mg Summer squash
Valine 0.053mg 0.05mg Summer squash
Histidine 0.025mg 0.019mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.044g 0.013g Kohlrabi
Monounsaturated Fat 0.016g 0.007g Summer squash
Polyunsaturated fat 0.089g 0.048g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Kohlrabi
Low Fats diet ok
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
18
Summer squash
25
Kohlrabi
Mineral Summary Score
12
Summer squash
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
7%
Summer squash
10%
Kohlrabi
Carbohydrates
3%
Summer squash
6%
Kohlrabi
Fats
1%
Summer squash
0%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 7)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.6)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.031g)
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

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. 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.