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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 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 +966.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +27.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +34.1%
Contains more CopperCopper +143.4%
Contains more PhosphorusPhosphorus +21.1%
Contains more SeleniumSelenium +250%
~equal in Magnesium ~19mg
~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 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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
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%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B2Vitamin B2 +370%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +246.4%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +11.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Kohlrabi DV% diff.
Vitamin C 17.9mg 62mg 49%
Fiber 1g 3.6g 10%
Copper 0.053mg 0.129mg 8%
Vitamin B2 0.094mg 0.02mg 6%
Vitamin K 4.3µg 0.1µg 4%
Potassium 261mg 350mg 3%
Zinc 0.32mg 0.03mg 3%
Vitamin E 0.12mg 0.48mg 2%
Manganese 0.177mg 0.139mg 2%
Folate 24µg 16µg 2%
Fructose 1.38g 2%
Calories 17kcal 27kcal 1%
Protein 1.21g 1.7g 1%
Carbs 3.11g 6.2g 1%
Calcium 16mg 24mg 1%
Phosphorus 38mg 46mg 1%
Sodium 8mg 20mg 1%
Vitamin A 10µg 2µg 1%
Selenium 0.2µg 0.7µg 1%
Vitamin B5 0.204mg 0.165mg 1%
Vitamin B6 0.163mg 0.15mg 1%
Choline 9.5mg 12.3mg 1%
Protein per 100 calories 7.1g 6.3g N/A
Calories per 10 g protein 140kcal 159kcal N/A
Weight per 100 calories 588g 370g N/A
Fats 0.32g 0.1g 0%
Net carbs 2.11g 2.6g N/A
Magnesium 18mg 19mg 0%
Iron 0.37mg 0.4mg 0%
Sugar 2.5g 2.6g N/A
Vitamin B1 0.045mg 0.05mg 0%
Vitamin B3 0.451mg 0.4mg 0%
Saturated fat 0.084g 0.013g 0%
Monounsaturated fat 0.011g 0.007g 0%
Polyunsaturated fat 0.091g 0.048g 0%
Tryptophan 0.01mg 0.01mg 0%
Threonine 0.029mg 0.049mg 0%
Isoleucine 0.044mg 0.078mg 0%
Leucine 0.071mg 0.067mg 0%
Lysine 0.067mg 0.056mg 0%
Methionine 0.018mg 0.013mg 0%
Phenylalanine 0.043mg 0.039mg 0%
Valine 0.054mg 0.05mg 0%
Histidine 0.026mg 0.019mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +220%
Contains more ProteinProtein +40.5%
Contains more CarbsCarbs +99.4%
Contains more OtherOther +75.4%
~equal in Water ~91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 +57.1%
Contains more Poly. FatPolyunsaturated fat +89.6%
Contains less Sat. FatSaturated fat -84.5%

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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. 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.