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Winter melon vs. Kohlrabi — In-Depth Nutrition Comparison

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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 for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 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 +1933.3%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +26.3%
Contains more PotassiumPotassium +5733.3%
Contains more CopperCopper +460.9%
Contains more PhosphorusPhosphorus +142.1%
Contains less SodiumSodium -82%
Contains more ManganeseManganese +139.7%
Contains more SeleniumSelenium +250%
~equal in Iron ~0.4mg

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
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 B2Vitamin B2 +450%
Contains more Vitamin CVitamin C +376.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B5Vitamin B5 +24.1%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more FolateFolate +220%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Winter melon Kohlrabi DV% diff.
Vitamin C 13mg 62mg 54%
Copper 0.023mg 0.129mg 12%
Potassium 6mg 350mg 10%
Vitamin B6 0.035mg 0.15mg 9%
Vitamin B2 0.11mg 0.02mg 7%
Zinc 0.61mg 0.03mg 5%
Sodium 111mg 20mg 4%
Phosphorus 19mg 46mg 4%
Manganese 0.058mg 0.139mg 4%
Fiber 2.9g 3.6g 3%
Vitamin E 0.48mg 3%
Protein 0.4g 1.7g 3%
Folate 5µg 16µg 3%
Magnesium 10mg 19mg 2%
Choline 12.3mg 2%
Vitamin B5 0.133mg 0.165mg 1%
Selenium 0.2µg 0.7µg 1%
Calories 13kcal 27kcal 1%
Vitamin B1 0.04mg 0.05mg 1%
Calcium 19mg 24mg 1%
Carbs 3g 6.2g 1%
Fats 0.2g 0.1g 0%
Net carbs 0.1g 2.6g N/A
Iron 0.4mg 0.4mg 0%
Sugar 2.6g N/A
Vitamin A 0µg 2µg 0%
Vitamin B3 0.4mg 0.4mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.016g 0.013g 0%
Monounsaturated fat 0.037g 0.007g 0%
Polyunsaturated fat 0.087g 0.048g 0%
Tryptophan 0.002mg 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.009mg 0.056mg 0%
Methionine 0.003mg 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 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 +100%
Contains more ProteinProtein +325%
Contains more CarbsCarbs +106.7%
Contains more OtherOther +233.3%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 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 +428.6%
Contains more Poly. FatPolyunsaturated fat +81.3%
Contains less Sat. FatSaturated fat -18.8%

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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. 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.