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Custard apple vs. Kohlrabi — In-Depth Nutrition Comparison

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What are the differences between custard apple and kohlrabi?

  • Custard apple is higher in vitamin B2 and vitamin B6, yet kohlrabi is higher in vitamin C.
  • Kohlrabi's daily need coverage for vitamin C is 48% more.
  • Custard apple has 5 times more vitamin B2 than kohlrabi. While custard apple has 0.1mg of vitamin B2, kohlrabi has only 0.02mg.
  • The glycemic index of kohlrabi is lower.

We used Custard-apple, (bullock's-heart), raw and Kohlrabi, raw types in this article.

Infographic

Custard apple 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% 9% 34% 27% 0% 0% 9% 0.52% 0% 0%
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 CalciumCalcium +25%
Contains more IronIron +77.5%
Contains less SodiumSodium -80%
Contains more PhosphorusPhosphorus +119%
~equal in Magnesium ~19mg
~equal in Potassium ~350mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 64% 0.67% 0% 0% 20% 23% 9.4% 8.1% 51% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +47.3%
Contains more Vitamin CVitamin C +222.9%
Contains more Vitamin B5Vitamin B5 +22.2%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 25% 72%
Protein: 1.7 g
Fats: 0.6 g
Carbs: 25.2 g
Water: 71.5 g
Other: 1 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 +500%
Contains more CarbsCarbs +306.5%
Contains more WaterWater +27.3%
~equal in Protein ~1.7g
~equal in Other ~1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 less Sat. FatSaturated fat -94.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Custard apple Kohlrabi
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Custard apple Kohlrabi DV% diff.
Vitamin C 19.2mg 62mg 48%
Copper 0.129mg 14%
Carbs 25.2g 6.2g 6%
Vitamin B2 0.1mg 0.02mg 6%
Manganese 0.139mg 6%
Vitamin B6 0.221mg 0.15mg 5%
Fiber 2.4g 3.6g 5%
Calories 101kcal 27kcal 4%
Folate 16µg 4%
Iron 0.71mg 0.4mg 4%
Phosphorus 21mg 46mg 4%
Vitamin E 0.48mg 3%
Vitamin B1 0.08mg 0.05mg 3%
Choline 12.3mg 2%
Fats 0.6g 0.1g 1%
Sodium 4mg 20mg 1%
Saturated fat 0.231g 0.013g 1%
Potassium 382mg 350mg 1%
Calcium 30mg 24mg 1%
Selenium 0.7µg 1%
Vitamin B3 0.5mg 0.4mg 1%
Vitamin B5 0.135mg 0.165mg 1%
Protein 1.7g 1.7g 0%
Net carbs 22.8g 2.6g N/A
Magnesium 18mg 19mg 0%
Sugar 2.6g N/A
Zinc 0.03mg 0%
Vitamin A 2µg 2µg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 0.007g 0%
Polyunsaturated fat 0.048g 0%
Tryptophan 0.007mg 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.037mg 0.056mg 0%
Methionine 0.004mg 0.013mg 0%
Phenylalanine 0.039mg 0%
Valine 0.05mg 0%
Histidine 0.019mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Custard apple Kohlrabi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Custard apple
23%
Kohlrabi
Minerals Daily Need Coverage Score
9%
Custard apple
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.218g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is lower in Sugar?
Custard apple
Custard apple is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Custard apple
Custard apple contains less Sodium (difference - 16mg)
Which food is cheaper?
Custard apple
Custard apple is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.