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  6. Zucchini vs. Kohlrabi

Zucchini vs. Kohlrabi — In-Depth Nutrition Comparison

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How are Zucchini and Kohlrabi different?

  • Zucchini is richer in Vitamin B2, while Kohlrabi is higher in Vitamin C, Fiber, and Copper.
  • Kohlrabi covers your daily need of Vitamin C 49% more than Zucchini.
  • Zucchini contains 5 times more Vitamin B2 than Kohlrabi. Zucchini contains 0.094mg of Vitamin B2, while Kohlrabi contains 0.02mg.

Squash, summer, zucchini, includes skin, raw and Kohlrabi, raw types were used in this article.

Infographic

Zucchini 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.
Zucchini
Zucchini
3
:
7
Kohlrabi
Kohlrabi
Contains less Sodium -60%
Contains more Zinc +966.7%
Contains more Manganese +27.3%
Contains more Calcium +50%
Contains more Phosphorus +21.1%
Contains more Potassium +34.1%
Contains more Copper +143.4%
Contains more Selenium +250%
Equal in Iron - 0.4
Equal in Magnesium - 19
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains less Sodium -60%
Contains more Zinc +966.7%
Contains more Manganese +27.3%
Contains more Calcium +50%
Contains more Phosphorus +21.1%
Contains more Potassium +34.1%
Contains more Copper +143.4%
Contains more Selenium +250%
Equal in Iron - 0.4
Equal in Magnesium - 19

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.
Zucchini
Zucchini
7
:
3
Kohlrabi
Kohlrabi
Contains more Vitamin A +455.6%
Contains more Vitamin B2 +370%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +23.6%
Contains more Folate +50%
Contains more Vitamin K +4200%
Contains more Vitamin E +300%
Contains more Vitamin C +246.4%
Contains more Vitamin B1 +11.1%
Equal in Vitamin B6 - 0.15
Zucchini
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Kohlrabi
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 +370%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +23.6%
Contains more Folate +50%
Contains more Vitamin K +4200%
Contains more Vitamin E +300%
Contains more Vitamin C +246.4%
Contains more Vitamin B1 +11.1%
Equal in Vitamin B6 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Kohlrabi
Kohlrabi
Contains more Fats +220%
Contains more Protein +40.5%
Contains more Carbs +99.4%
Contains more Other +75.4%
Equal in Water - 91
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +220%
Contains more Protein +40.5%
Contains more Carbs +99.4%
Contains more Other +75.4%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +89.6%
Contains less Saturated Fat -84.5%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +57.1%
Contains more Polyunsaturated fat +89.6%
Contains less Saturated Fat -84.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Kohlrabi
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Zucchini Kohlrabi Opinion
Net carbs 2.11g 2.6g Kohlrabi
Protein 1.21g 1.7g Kohlrabi
Fats 0.32g 0.1g Zucchini
Carbs 3.11g 6.2g Kohlrabi
Calories 17kcal 27kcal Kohlrabi
Fructose 1.38g Zucchini
Sugar 2.5g 2.6g Zucchini
Fiber 1g 3.6g Kohlrabi
Calcium 16mg 24mg Kohlrabi
Iron 0.37mg 0.4mg Kohlrabi
Magnesium 18mg 19mg Kohlrabi
Phosphorus 38mg 46mg Kohlrabi
Potassium 261mg 350mg Kohlrabi
Sodium 8mg 20mg Zucchini
Zinc 0.32mg 0.03mg Zucchini
Copper 0.053mg 0.129mg Kohlrabi
Manganese 0.177mg 0.139mg Zucchini
Selenium 0.2µg 0.7µg Kohlrabi
Vitamin A 200IU 36IU Zucchini
Vitamin A RAE 10µg 2µg Zucchini
Vitamin E 0.12mg 0.48mg Kohlrabi
Vitamin C 17.9mg 62mg Kohlrabi
Vitamin B1 0.045mg 0.05mg Kohlrabi
Vitamin B2 0.094mg 0.02mg Zucchini
Vitamin B3 0.451mg 0.4mg Zucchini
Vitamin B5 0.204mg 0.165mg Zucchini
Vitamin B6 0.163mg 0.15mg Zucchini
Folate 24µg 16µg Zucchini
Vitamin K 4.3µg 0.1µg Zucchini
Tryptophan 0.01mg 0.01mg
Threonine 0.029mg 0.049mg Kohlrabi
Isoleucine 0.044mg 0.078mg Kohlrabi
Leucine 0.071mg 0.067mg Zucchini
Lysine 0.067mg 0.056mg Zucchini
Methionine 0.018mg 0.013mg Zucchini
Phenylalanine 0.043mg 0.039mg Zucchini
Valine 0.054mg 0.05mg Zucchini
Histidine 0.026mg 0.019mg Zucchini
Saturated Fat 0.084g 0.013g Kohlrabi
Monounsaturated Fat 0.011g 0.007g Zucchini
Polyunsaturated fat 0.091g 0.048g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Kohlrabi
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Zucchini
25%
Kohlrabi
Minerals Daily Need Coverage Score
12%
Zucchini
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 5)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.2)
Which food is richer in vitamins?
Zucchini
Zucchini is relatively richer in vitamins
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.071g)
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)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.