Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Carambola

Marrow-stem Kale vs. Carambola — In-Depth Nutrition Comparison

Compare

Differences between marrow-stem Kale and carambola

  • Marrow-stem Kale is higher in vitamin K, vitamin A, folate, manganese, calcium, vitamin E, vitamin B6, and vitamin B2; however, carambola is richer in copper.
  • Marrow-stem Kale's daily need coverage for vitamin K is 364% higher.
  • Marrow-stem Kale has 82 times more vitamin A than carambola. While marrow-stem Kale has 5019IU of vitamin A, carambola has only 61IU.
  • Marrow-stem Kale has a lower glycemic index (32) than carambola (45).

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

Infographic

Marrow-stem Kale vs Carambola 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 +170%
Contains more CalciumCalcium +7633.3%
Contains more PotassiumPotassium +60.2%
Contains more IronIron +487.5%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +108.3%
Contains more ManganeseManganese +1678.4%
Contains more SeleniumSelenium +116.7%
Contains more CopperCopper +197.8%
Contains less SodiumSodium -88.2%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 AVitamin A +8266.7%
Contains more Vitamin EVitamin E +1406.7%
Contains more Vitamin B1Vitamin B1 +285.7%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B3Vitamin B3 +102.2%
Contains more Vitamin B6Vitamin B6 +870.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +975%
Contains more CholineCholine +205.3%
Contains more Vitamin B5Vitamin B5 +46.4%
~equal in Vitamin C ~34.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Carambola DV% diff.
Vitamin K 437.1µg 0µg 364%
Folate 129µg 12µg 29%
Vitamin A 251µg 3µg 28%
Manganese 0.658mg 0.037mg 27%
Calcium 232mg 3mg 23%
Vitamin E 2.26mg 0.15mg 14%
Vitamin B6 0.165mg 0.017mg 11%
Copper 0.046mg 0.137mg 10%
Vitamin B2 0.13mg 0.016mg 9%
Fiber 4g 2.8g 5%
Iron 0.47mg 0.08mg 5%
Protein 3.02g 1.04g 4%
Magnesium 27mg 10mg 4%
Vitamin B1 0.054mg 0.014mg 3%
Choline 23.2mg 7.6mg 3%
Phosphorus 25mg 12mg 2%
Vitamin B5 0.267mg 0.391mg 2%
Potassium 213mg 133mg 2%
Vitamin B3 0.742mg 0.367mg 2%
Sodium 17mg 2mg 1%
Zinc 0.21mg 0.12mg 1%
Selenium 1.3µg 0.6µg 1%
Vitamin C 35.3mg 34.4mg 1%
Calories 32kcal 31kcal 0%
Fats 0.61g 0.33g 0%
Carbs 5.42g 6.73g 0%
Net carbs 1.42g 3.93g N/A
Sugar 0.46g 3.98g N/A
Saturated fat 0.055g 0.019g 0%
Monounsaturated fat 0.03g 0.03g 0%
Polyunsaturated fat 0.201g 0.184g 0%
Tryptophan 0.031mg 0.008mg 0%
Threonine 0.086mg 0.044mg 0%
Isoleucine 0.1mg 0.044mg 0%
Leucine 0.151mg 0.077mg 0%
Lysine 0.117mg 0.077mg 0%
Methionine 0.033mg 0.021mg 0%
Phenylalanine 0.087mg 0.037mg 0%
Valine 0.12mg 0.05mg 0%
Histidine 0.047mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 +190.4%
Contains more FatsFats +84.8%
Contains more OtherOther +155.8%
Contains more CarbsCarbs +24.2%
~equal in Water ~91.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 -65.5%
~equal in Monounsaturated fat ~0.03g
~equal in Polyunsaturated fat ~0.184g

People also compare

Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish
Carambola
Carambola vs Passion fruit
Passion fruit
Carambola
Carambola vs Rambutan
Rambutan
Carambola
Carambola vs Lychee
Lychee

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.