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  6. Kohlrabi vs. Wax gourd

Kohlrabi vs. Wax gourd — In-Depth Nutrition Comparison

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A recap on the differences between kohlrabi and wax gourd

  • Kohlrabi has more vitamin C, copper, fiber, potassium, and vitamin B6; however, wax gourd is higher in zinc.
  • Kohlrabi covers your daily vitamin C needs 57% more than wax gourd.
  • Wax gourd contains 70 times less potassium than kohlrabi. Kohlrabi contains 350mg of potassium, while wax gourd contains 5mg.

Food varieties used in this article are Kohlrabi, raw and Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt.

Infographic

Kohlrabi vs Wax gourd 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 5.4% 0.44% 14% 7.3% 16% 7.3% 14% 7.3% 1.1%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +6900%
Contains more CopperCopper +486.4%
Contains more PhosphorusPhosphorus +170.6%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +148.2%
Contains more SeleniumSelenium +250%
Contains more ZincZinc +1866.7%
~equal in Iron ~0.38mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 207% 0% 0.67% 9.6% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 35% 0% 0% 1.6% 8.5% 0.23% 7.2% 7.3% 7.4% 0% 7% 3%
Contains more Vitamin CVitamin C +490.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +1900%
Contains more Vitamin B5Vitamin B5 +36.4%
Contains more Vitamin B6Vitamin B6 +368.8%
Contains more FolateFolate +300%
Contains more Vitamin KVitamin K +2700%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.384mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kohlrabi Wax gourd DV% diff.
Vitamin C 62mg 10.5mg 57%
Copper 0.129mg 0.022mg 12%
Potassium 350mg 5mg 10%
Fiber 3.6g 1g 10%
Vitamin B6 0.15mg 0.032mg 9%
Zinc 0.03mg 0.59mg 5%
Phosphorus 46mg 17mg 4%
Sodium 20mg 107mg 4%
Manganese 0.139mg 0.056mg 4%
Protein 1.7g 0.4g 3%
Vitamin E 0.48mg 0.08mg 3%
Folate 16µg 4µg 3%
Magnesium 19mg 10mg 2%
Vitamin K 0.1µg 2.8µg 2%
Calories 27kcal 14kcal 1%
Carbs 6.2g 3.04g 1%
Calcium 24mg 18mg 1%
Selenium 0.7µg 0.2µg 1%
Vitamin B1 0.05mg 0.034mg 1%
Vitamin B2 0.02mg 0.001mg 1%
Vitamin B5 0.165mg 0.121mg 1%
Choline 12.3mg 4.9mg 1%
Protein per 100 calories 6.3g 2.9g N/A
Calories per 10 g protein 159kcal 350kcal N/A
Weight per 100 calories 370g 714g N/A
Fats 0.1g 0.2g 0%
Net carbs 2.6g 2.04g N/A
Iron 0.4mg 0.38mg 0%
Sugar 2.6g 1.18g N/A
Vitamin A 2µg 0µg 0%
Vitamin B3 0.4mg 0.384mg 0%
Saturated fat 0.013g 0.016g 0%
Monounsaturated fat 0.007g 0.037g 0%
Polyunsaturated fat 0.048g 0.088g 0%
Tryptophan 0.01mg 0.002mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0.009mg 0%
Methionine 0.013mg 0.003mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3.04 g
Water: 96.06 g
Other: 0.3 g
Contains more ProteinProtein +325%
Contains more CarbsCarbs +103.9%
Contains more OtherOther +233.3%
Contains more FatsFats +100%
~equal in Water ~96.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.048 g
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Mono. FatMonounsaturated fat +428.6%
Contains more Poly. FatPolyunsaturated fat +83.3%

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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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/nutrients
  2. Wax gourd - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170475/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.