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Mangosteen vs. Kohlrabi — In-Depth Nutrition Comparison

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How are mangosteen and kohlrabi different?

  • Kohlrabi is higher than mangosteen in vitamin C, vitamin B6, potassium, fiber, copper, and phosphorus.
  • Kohlrabi covers your daily need for vitamin C, 66% more than mangosteen.
  • Mangosteen contains 2 times more folate than kohlrabi. Mangosteen contains 31µg of folate, while kohlrabi contains 16µg.
  • Mangosteen has a higher glycemic index (58) than kohlrabi (20).

Mangosteen, canned, syrup pack and Kohlrabi, raw types were used in this article.

Infographic

Mangosteen 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 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 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 ZincZinc +600%
Contains less SodiumSodium -65%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +629.2%
Contains more IronIron +33.3%
Contains more CopperCopper +87%
Contains more PhosphorusPhosphorus +475%
Contains more ManganeseManganese +36.3%

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 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 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 B2Vitamin B2 +170%
Contains more FolateFolate +93.8%
Contains more Vitamin CVitamin C +2037.9%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +415.6%
Contains more Vitamin B6Vitamin B6 +733.3%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 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 +480%
Contains more CarbsCarbs +188.9%
Contains more ProteinProtein +314.6%
Contains more WaterWater +12.4%
Contains more OtherOther +525%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mangosteen Kohlrabi
Lower in Sugar ok
Lower in Sodium 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mangosteen Kohlrabi DV% diff.
Vitamin C 2.9mg 62mg 66%
Vitamin B6 0.018mg 0.15mg 10%
Potassium 48mg 350mg 9%
Fiber 1.8g 3.6g 7%
Copper 0.069mg 0.129mg 7%
Phosphorus 8mg 46mg 5%
Carbs 17.91g 6.2g 4%
Folate 31µg 16µg 4%
Vitamin B5 0.032mg 0.165mg 3%
Vitamin B2 0.054mg 0.02mg 3%
Protein 0.41g 1.7g 3%
Vitamin E 0.48mg 3%
Calories 73kcal 27kcal 2%
Manganese 0.102mg 0.139mg 2%
Zinc 0.21mg 0.03mg 2%
Choline 12.3mg 2%
Sodium 7mg 20mg 1%
Iron 0.3mg 0.4mg 1%
Selenium 0.7µg 1%
Calcium 12mg 24mg 1%
Magnesium 13mg 19mg 1%
Vitamin B3 0.286mg 0.4mg 1%
Fats 0.58g 0.1g 1%
Net carbs 16.11g 2.6g N/A
Sugar 2.6g N/A
Vitamin A 2µg 2µg 0%
Vitamin B1 0.054mg 0.05mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.013g 0%
Monounsaturated fat 0.007g 0%
Polyunsaturated fat 0.048g 0%
Tryptophan 0.01mg 0%
Threonine 0.049mg 0%
Isoleucine 0.078mg 0%
Leucine 0.067mg 0%
Lysine 0.056mg 0%
Methionine 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
Mangosteen 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
5%
Mangosteen
23%
Kohlrabi
Minerals Daily Need Coverage Score
7%
Mangosteen
15%
Kohlrabi

Comparison summary

Which food is lower in Sugar?
Mangosteen
Mangosteen is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Mangosteen
Mangosteen contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Mangosteen
Mangosteen is lower in Saturated fat (difference - 0.013g)
Which food is lower in glycemic index?
Kohlrabi
Kohlrabi is lower in glycemic index (difference - 38)
Which food is cheaper?
Kohlrabi
Kohlrabi is cheaper (difference - $4.4)
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 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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/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.