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Kohlrabi vs. Carambola — In-Depth Nutrition Comparison

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Differences between kohlrabi and carambola

  • Kohlrabi is higher than carambola in vitamin C, vitamin B6, and potassium.
  • Kohlrabi's daily need coverage for vitamin C is 31% higher.
  • Kohlrabi has 9 times more vitamin B6 than carambola. While kohlrabi has 0.15mg of vitamin B6, carambola has only 0.017mg.
  • Kohlrabi has a lower glycemic index (20) than carambola (45).

The food types used in this comparison are Kohlrabi, raw and Carambola, (starfruit), raw.

Infographic

Kohlrabi vs Carambola infographic
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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% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +90%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +163.2%
Contains more IronIron +400%
Contains more PhosphorusPhosphorus +283.3%
Contains more ManganeseManganese +275.7%
Contains more SeleniumSelenium +16.7%
Contains more ZincZinc +300%
Contains less SodiumSodium -90%
~equal in Copper ~0.137mg

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 207% 0.67% 9.6% 0% 13% 4.6% 7.5% 9.9% 35% 0% 0.25% 12% 6.7%
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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin CVitamin C +80.2%
Contains more Vitamin EVitamin E +220%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B6Vitamin B6 +782.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +61.8%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B5Vitamin B5 +137%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +63.5%
Contains more OtherOther +92.3%
Contains more FatsFats +230%
~equal in Carbs ~6.73g
~equal in Water ~91.38g

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
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains less Sat. FatSaturated fat -31.6%
Contains more Mono. FatMonounsaturated fat +328.6%
Contains more Poly. FatPolyunsaturated fat +283.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kohlrabi Carambola DV% diff.
Vitamin C 62mg 34.4mg 31%
Vitamin B6 0.15mg 0.017mg 10%
Potassium 350mg 133mg 6%
Vitamin B5 0.165mg 0.391mg 5%
Phosphorus 46mg 12mg 5%
Manganese 0.139mg 0.037mg 4%
Iron 0.4mg 0.08mg 4%
Fiber 3.6g 2.8g 3%
Vitamin B1 0.05mg 0.014mg 3%
Calcium 24mg 3mg 2%
Magnesium 19mg 10mg 2%
Vitamin E 0.48mg 0.15mg 2%
Protein 1.7g 1.04g 1%
Folate 16µg 12µg 1%
Copper 0.129mg 0.137mg 1%
Zinc 0.03mg 0.12mg 1%
Choline 12.3mg 7.6mg 1%
Sodium 20mg 2mg 1%
Polyunsaturated fat 0.048g 0.184g 1%
Calories 27kcal 31kcal 0%
Fats 0.1g 0.33g 0%
Carbs 6.2g 6.73g 0%
Net carbs 2.6g 3.93g N/A
Sugar 2.6g 3.98g N/A
Vitamin A 2µg 3µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B2 0.02mg 0.016mg 0%
Vitamin B3 0.4mg 0.367mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.013g 0.019g 0%
Monounsaturated fat 0.007g 0.03g 0%
Tryptophan 0.01mg 0.008mg 0%
Threonine 0.049mg 0.044mg 0%
Isoleucine 0.078mg 0.044mg 0%
Leucine 0.067mg 0.077mg 0%
Lysine 0.056mg 0.077mg 0%
Methionine 0.013mg 0.021mg 0%
Phenylalanine 0.039mg 0.037mg 0%
Valine 0.05mg 0.05mg 0%
Histidine 0.019mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kohlrabi Carambola
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
23%
Kohlrabi
13%
Carambola
Minerals Daily Need Coverage Score
15%
Kohlrabi
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Kohlrabi
Kohlrabi is lower in Sugar (difference - 1.38g)
Which food is lower in Saturated fat?
Kohlrabi
Kohlrabi is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 25)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $1.2)
Which food is richer in minerals?
Kohlrabi
Kohlrabi is relatively richer in minerals
Which food is richer in vitamins?
Kohlrabi
Kohlrabi is relatively richer in vitamins
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 18mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.