Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Winter melon vs Kohlrabi - In-Depth Nutrition Comparison

Compare

The main differences between Winter melon and Kohlrabi

  • Winter melon has more Vitamin B2, and Zinc, however Kohlrabi has more Vitamin C, Copper, Potassium, and Vitamin B6.
  • Daily need coverage for Vitamin C from Kohlrabi is 54% higher.
  • Kohlrabi has 20 times less Zinc than Winter melon. Winter melon has 0.61mg of Zinc, while Kohlrabi has 0.03mg.

Food types used in this article are Waxgourd, (chinese preserving melon), raw and Kohlrabi, raw.

Infographic

Winter melon 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 more Zinc +1933.3%
Contains more Calcium +26.3%
Contains more Magnesium +90%
Contains more Phosphorus +142.1%
Contains more Potassium +5733.3%
Contains less Sodium -82%
Contains more Copper +460.9%
Equal in Iron - 0.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 15% 8% 9% 1% 15% 17% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 14% 20% 31% 3% 1% 43%
Contains more Zinc +1933.3%
Contains more Calcium +26.3%
Contains more Magnesium +90%
Contains more Phosphorus +142.1%
Contains more Potassium +5733.3%
Contains less Sodium -82%
Contains more Copper +460.9%
Equal in Iron - 0.4

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 B2 +450%
Contains more Vitamin A +∞%
Contains more Vitamin C +376.9%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +24.1%
Contains more Vitamin B6 +328.6%
Contains more Folate +220%
Equal in Vitamin B3 - 0.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
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 B2 +450%
Contains more Vitamin A +∞%
Contains more Vitamin C +376.9%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +24.1%
Contains more Vitamin B6 +328.6%
Contains more Folate +220%
Equal in Vitamin B3 - 0.4

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

All nutrients comparison - raw data values

Nutrient Winter melon Kohlrabi Opinion
Net carbs 0.1g 2.6g Kohlrabi
Protein 0.4g 1.7g Kohlrabi
Fats 0.2g 0.1g Winter melon
Carbs 3g 6.2g Kohlrabi
Calories 13kcal 27kcal Kohlrabi
Starch g g
Fructose g g
Sugar g 2.6g Winter melon
Fiber 2.9g 3.6g Kohlrabi
Calcium 19mg 24mg Kohlrabi
Iron 0.4mg 0.4mg
Magnesium 10mg 19mg Kohlrabi
Phosphorus 19mg 46mg Kohlrabi
Potassium 6mg 350mg Kohlrabi
Sodium 111mg 20mg Kohlrabi
Zinc 0.61mg 0.03mg Winter melon
Copper 0.023mg 0.129mg Kohlrabi
Vitamin A 0IU 36IU Kohlrabi
Vitamin E mg 0.48mg Kohlrabi
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 13mg 62mg Kohlrabi
Vitamin B1 0.04mg 0.05mg Kohlrabi
Vitamin B2 0.11mg 0.02mg Winter melon
Vitamin B3 0.4mg 0.4mg
Vitamin B5 0.133mg 0.165mg Kohlrabi
Vitamin B6 0.035mg 0.15mg Kohlrabi
Folate 5µg 16µg Kohlrabi
Vitamin B12 0µg 0µg
Vitamin K µg 0.1µg Kohlrabi
Tryptophan 0.002mg 0.01mg Kohlrabi
Threonine mg 0.049mg Kohlrabi
Isoleucine mg 0.078mg Kohlrabi
Leucine mg 0.067mg Kohlrabi
Lysine 0.009mg 0.056mg Kohlrabi
Methionine 0.003mg 0.013mg Kohlrabi
Phenylalanine mg 0.039mg Kohlrabi
Valine mg 0.05mg Kohlrabi
Histidine mg 0.019mg Kohlrabi
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.016g 0.013g Kohlrabi
Monounsaturated Fat 0.037g 0.007g Winter melon
Polyunsaturated fat 0.087g 0.048g Winter melon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter melon Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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
9
Winter melon
25
Kohlrabi
Mineral Summary Score
9
Winter melon
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
2%
Winter melon
10%
Kohlrabi
Carbohydrates
3%
Winter melon
6%
Kohlrabi
Fats
1%
Winter melon
0%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 20)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.6)
Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 91mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.003g)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.