Kohlrabi vs Zucchini: Calories & Nutrition Showdown



Kohlrabi - calories, kcal, weight, nutrition
Kohlrabi - calories, kcal, weight, nutrition

Kohlrabi vs Zucchini
Nutrition Facts

Kohlrabi
Serving size:
  change
one kohlrabi (180g)cup (134g)half cup (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Zucchini
Serving size:
  change
one zucchini (560g)cup, sliced (180g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Kohlrabi vs Zucchini 100g Compare


per 100gKohlrabiZucchini
Calories27 17
Carbohydrates6.2 g3.11 g
Fat0.1 g0.32 g
Dietary fiber3.6 g1 g
Protein1.7 g1.21 g
Calcium24 mg16 mg
Iron0.4 mg0.37 mg
Magnessium19 mg18 mg
Phosphorus46 mg38 mg
Potassium350 mg261 mg
Sodium20 mg8 mg
Zink0.03 mg0.32 mg
Vitaminium A36 µg200 µg
Vitaminium B1 (Thiamine)0.05 mg0.045 mg
Vitaminium B2 (riboflavin)0.02 mg0.094 mg
Vitaminium B3 (Niacin)0.4 mg0.451 mg
Vitaminium B50.165 mg0.204 mg
Vitaminium B60.15 mg0.163 mg
Vitaminium B9 (Folic acid)16 mg24 mg
Vitaminium C62 mg17.9 mg
Vitaminium K0.1 µg4.3 µg
Beta karoten22 mg120 mg

Exploring the Unique Qualities of Kohlrabi and Zucchini

When it comes to adding variety and nutrition to your diet, both kohlrabi and zucchini are excellent choices. These vegetables may not be the stars of the produce aisle, but they're packed with health benefits and culinary versatility. Before we dive into the nutritional comparison, let's explore some interesting facts about these lesser-known veggies.

A Closer Look at Kohlrabi

Kohlrabi, with its peculiar spherical shape and protruding stems, looks like something out of a science fiction novel. Often referred to as a German turnip, kohlrabi is not a root vegetable as one might guess from its appearance. Instead, it's a member of the cabbage family and grows above ground. It can be eaten raw or cooked and offers a taste and texture that resemble a cross between a cabbage and a broccoli stem, with a slightly sweeter note.

Zucchini: The Versatile Summer Squash

Zucchini, on the other hand, is a type of summer squash that can range in color from deep green to yellow. It has a mild flavor, making it a fantastic addition to both savory and sweet dishes. Zucchini is incredibly versatile in the kitchen – it can be grilled, sautéed, roasted, or even turned into zucchini noodles, affectionately known as "zoodles." Beyond its culinary uses, zucchini flowers are also edible and considered a delicacy in many parts of the world.

Nutritional Insights: Kohlrabi vs. Zucchini

When comparing kohlrabi and zucchini, it's clear that both vegetables are low in calories but rich in nutrients. Here's a closer look at what each vegetable has to offer:

  • Calories: Kohlrabi contains slightly more calories per 100 grams at 27, compared to zucchini's 17 calories.
  • Carbohydrates and Fiber: Kohlrabi has more carbohydrates (6.2g) and fiber (3.6g) than zucchini, which has 3.11g of carbs and 1g of fiber. This makes kohlrabi a good choice for those looking to increase their fiber intake.
  • Fats and Proteins: Both vegetables have minimal fat and are similar in protein content, with kohlrabi at 1.7g and zucchini at 1.21g.
  • Vitamins and Minerals: Kohlrabi outshines zucchini in vitamin C content, offering 62mg compared to zucchini's 17.9mg. However, zucchini provides more vitamin A and is a better source of vitamin B2 and zinc.

Both vegetables contain no cholesterol and are rich in various minerals such as calcium, iron, magnesium, phosphorus, and potassium, making them heart-healthy additions to your diet.

Which One to Choose?

Ultimately, the choice between kohlrabi and zucchini comes down to personal preference and dietary needs. If you're looking for higher fiber content and vitamin C, kohlrabi might be your vegetable of choice. On the other hand, if you prefer a lower-calorie option with more vitamin A, zucchini could be a better fit for your meals.

Regardless of your choice, both kohlrabi and zucchini offer a wealth of nutritional benefits and can be used in a variety of recipes. Experimenting with these vegetables in your cooking can not only add interesting flavors and textures to your dishes but also contribute to a balanced and healthy diet.

Kohlrabi 100g

27kcal

Calories source

  • 76% CARBS.
  • 21% PROTEIN
  • 3% FAT

Zucchini 100g

17kcal

Calories source

  • 62% CARBS
  • 24% PROTEIN
  • 14% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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