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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Zinc +966.7%
Contains less Sodium -60%
Contains more Calcium +50%
Contains more Potassium +34.1%
Contains more Copper +143.4%
Contains more Phosphorus +21.1%
Equal in Iron - 0.4
Equal in Magnesium - 19
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 5% 24% 13% 18% 9% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 8% 31% 14% 43% 1% 20% 3%
Contains more Zinc +966.7%
Contains less Sodium -60%
Contains more Calcium +50%
Contains more Potassium +34.1%
Contains more Copper +143.4%
Contains more Phosphorus +21.1%
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" 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 +370%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +23.6%
Contains more Vitamin K +4200%
Contains more Folate +50%
Contains more Vitamin C +246.4%
Contains more Vitamin E +300%
Contains more Vitamin B1 +11.1%
Equal in Vitamin B6 - 0.15
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 12% 3% 0% 12% 22% 9% 13% 38% 0% 11% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 207% 3% 10% 0% 13% 5% 8% 10% 35% 0% 1% 12%
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 Vitamin K +4200%
Contains more Folate +50%
Contains more Vitamin C +246.4%
Contains more Vitamin E +300%
Contains more Vitamin B1 +11.1%
Equal in Vitamin B6 - 0.15

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
16
Zucchini
25
Kohlrabi
Mineral Summary Score
12
Zucchini
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 the food
Protein
7%
Zucchini
10%
Kohlrabi
Carbohydrates
3%
Zucchini
6%
Kohlrabi
Fats
1%
Zucchini
0%
Kohlrabi

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Zucchini Kohlrabi
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Zucchini
Zucchini contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Zucchini Kohlrabi Opinion
Calories 17 27 Kohlrabi
Protein 1.21 1.7 Kohlrabi
Fats 0.32 0.1 Zucchini
Vitamin C 17.9 62 Kohlrabi
Carbs 3.11 6.2 Kohlrabi
Cholesterol 0 0
Vitamin D 0 0
Iron 0.37 0.4 Kohlrabi
Calcium 16 24 Kohlrabi
Potassium 261 350 Kohlrabi
Magnesium 18 19 Kohlrabi
Sugars 2.5 2.6 Zucchini
Fiber 1 3.6 Kohlrabi
Copper 0.053 0.129 Kohlrabi
Zinc 0.32 0.03 Zucchini
Starch 0 Zucchini
Phosphorus 38 46 Kohlrabi
Sodium 8 20 Zucchini
Vitamin A 200 36 Zucchini
Vitamin E 0.12 0.48 Kohlrabi
Vitamin D 0 0
Vitamin B1 0.045 0.05 Kohlrabi
Vitamin B2 0.094 0.02 Zucchini
Vitamin B3 0.451 0.4 Zucchini
Vitamin B5 0.204 0.165 Zucchini
Vitamin B6 0.163 0.15 Zucchini
Vitamin B12 0 0
Vitamin K 4.3 0.1 Zucchini
Folate 24 16 Zucchini
Trans Fat 0 0
Saturated Fat 0.084 0.013 Kohlrabi
Monounsaturated Fat 0.011 0.007 Zucchini
Polyunsaturated fat 0.091 0.048 Zucchini
Tryptophan 0.01 0.01
Threonine 0.029 0.049 Kohlrabi
Isoleucine 0.044 0.078 Kohlrabi
Leucine 0.071 0.067 Zucchini
Lysine 0.067 0.056 Zucchini
Methionine 0.018 0.013 Zucchini
Phenylalanine 0.043 0.039 Zucchini
Valine 0.054 0.05 Zucchini
Histidine 0.026 0.019 Zucchini
Fructose 1.38 Zucchini

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 of the foods 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.