Kohlrabi vs Zucchini: Calories & Nutrition Showdown


Kohlrabi vs Zucchini
Nutrition Facts
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Kohlrabi vs Zucchini 100g Compare
per 100g | Kohlrabi | Zucchini |
---|---|---|
Calories | 27 | 17 |
Carbohydrates | 6.2 g | 3.11 g |
Fat | 0.1 g | 0.32 g |
Dietary fiber | 3.6 g | 1 g |
Protein | 1.7 g | 1.21 g |
Calcium | 24 mg | 16 mg |
Iron | 0.4 mg | 0.37 mg |
Magnessium | 19 mg | 18 mg |
Phosphorus | 46 mg | 38 mg |
Potassium | 350 mg | 261 mg |
Sodium | 20 mg | 8 mg |
Zink | 0.03 mg | 0.32 mg |
Vitaminium A | 36 µg | 200 µg |
Vitaminium B1 (Thiamine) | 0.05 mg | 0.045 mg |
Vitaminium B2 (riboflavin) | 0.02 mg | 0.094 mg |
Vitaminium B3 (Niacin) | 0.4 mg | 0.451 mg |
Vitaminium B5 | 0.165 mg | 0.204 mg |
Vitaminium B6 | 0.15 mg | 0.163 mg |
Vitaminium B9 (Folic acid) | 16 mg | 24 mg |
Vitaminium C | 62 mg | 17.9 mg |
Vitaminium K | 0.1 µg | 4.3 µg |
Beta karoten | 22 mg | 120 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
27kcalCalories source
- 76% CARBS.
- 21% PROTEIN
- 3% FAT
Zucchini 100g
17kcalCalories source
- 62% CARBS
- 24% PROTEIN
- 14% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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