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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

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.
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
Calories 17kcal 27kcal Kohlrabi
Protein 1.21g 1.7g Kohlrabi
Fats 0.32g 0.1g Zucchini
Vitamin C 17.9mg 62mg Kohlrabi
Net carbs 2.11g 2.6g Kohlrabi
Carbs 3.11g 6.2g Kohlrabi
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.37mg 0.4mg Kohlrabi
Calcium 16mg 24mg Kohlrabi
Potassium 261mg 350mg Kohlrabi
Magnesium 18mg 19mg Kohlrabi
Sugar 2.5g 2.6g Zucchini
Fiber 1g 3.6g Kohlrabi
Copper 0.053mg 0.129mg Kohlrabi
Zinc 0.32mg 0.03mg Zucchini
Starch 0g g Zucchini
Phosphorus 38mg 46mg Kohlrabi
Sodium 8mg 20mg Zucchini
Vitamin A 200IU 36IU Zucchini
Vitamin E 0.12mg 0.48mg Kohlrabi
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0.1µg Zucchini
Folate 24µg 16µg Zucchini
Trans Fat 0g 0g
Saturated Fat 0.084g 0.013g Kohlrabi
Monounsaturated Fat 0.011g 0.007g Zucchini
Polyunsaturated fat 0.091g 0.048g 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
Fructose 1.38g g Zucchini

Which food is preferable for your diet?

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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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
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 food.
Protein
7%
Zucchini
10%
Kohlrabi
Carbohydrates
3%
Zucchini
6%
Kohlrabi
Fats
1%
Zucchini
0%
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

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. 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.