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Carambola vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Carambola and Kiwifruit different?

  • Kiwifruit is higher than Carambola in Vitamin C, Vitamin K, Vitamin E , and Potassium.
  • Kiwifruit covers your daily need of Vitamin C 65% more than Carambola.
  • Carambola is lower in Sugar.

Carambola, (starfruit), raw and Kiwifruit, green, raw types were used in this article.

Infographic

Carambola vs Kiwifruit 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.
Contains less Sodium -33.3%
Contains more Selenium +200%
Contains more Calcium +1033.3%
Contains more Iron +287.5%
Contains more Magnesium +70%
Contains more Phosphorus +183.3%
Contains more Potassium +134.6%
Contains more Zinc +16.7%
Contains more Manganese +164.9%
Equal in Copper - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains less Sodium -33.3%
Contains more Selenium +200%
Contains more Calcium +1033.3%
Contains more Iron +287.5%
Contains more Magnesium +70%
Contains more Phosphorus +183.3%
Contains more Potassium +134.6%
Contains more Zinc +16.7%
Contains more Manganese +164.9%
Equal in Copper - 0.13

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.
:
Contains more Vitamin B5 +113.7%
Contains more Vitamin A +42.6%
Contains more Vitamin E +873.3%
Contains more Vitamin C +169.5%
Contains more Vitamin B1 +92.9%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B6 +270.6%
Contains more Folate +108.3%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.341
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 3% 0% 115% 4% 4% 7% 24% 4% 9% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B5 +113.7%
Contains more Vitamin A +42.6%
Contains more Vitamin E +873.3%
Contains more Vitamin C +169.5%
Contains more Vitamin B1 +92.9%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B6 +270.6%
Contains more Folate +108.3%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.341

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +57.6%
Contains more Carbs +117.8%
Contains more Other +17.3%
Equal in Protein - 1.14
Equal in Water - 83.07
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Fats +57.6%
Contains more Carbs +117.8%
Contains more Other +17.3%
Equal in Protein - 1.14
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -34.5%
Contains more Monounsaturated Fat +56.7%
Contains more Polyunsaturated fat +56%
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -34.5%
Contains more Monounsaturated Fat +56.7%
Contains more Polyunsaturated fat +56%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carambola Kiwifruit Opinion
Net carbs 3.93g 11.66g Kiwifruit
Protein 1.04g 1.14g Kiwifruit
Fats 0.33g 0.52g Kiwifruit
Carbs 6.73g 14.66g Kiwifruit
Calories 31kcal 61kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 3.98g 8.99g Carambola
Fiber 2.8g 3g Kiwifruit
Calcium 3mg 34mg Kiwifruit
Iron 0.08mg 0.31mg Kiwifruit
Magnesium 10mg 17mg Kiwifruit
Phosphorus 12mg 34mg Kiwifruit
Potassium 133mg 312mg Kiwifruit
Sodium 2mg 3mg Carambola
Zinc 0.12mg 0.14mg Kiwifruit
Copper 0.137mg 0.13mg Carambola
Manganese 0.037mg 0.098mg Kiwifruit
Selenium 0.6µg 0.2µg Carambola
Vitamin A 61IU 87IU Kiwifruit
Vitamin A RAE 3µg 4µg Kiwifruit
Vitamin E 0.15mg 1.46mg Kiwifruit
Vitamin C 34.4mg 92.7mg Kiwifruit
Vitamin B1 0.014mg 0.027mg Kiwifruit
Vitamin B2 0.016mg 0.025mg Kiwifruit
Vitamin B3 0.367mg 0.341mg Carambola
Vitamin B5 0.391mg 0.183mg Carambola
Vitamin B6 0.017mg 0.063mg Kiwifruit
Folate 12µg 25µg Kiwifruit
Vitamin K 0µg 40.3µg Kiwifruit
Tryptophan 0.008mg 0.015mg Kiwifruit
Threonine 0.044mg 0.047mg Kiwifruit
Isoleucine 0.044mg 0.051mg Kiwifruit
Leucine 0.077mg 0.066mg Carambola
Lysine 0.077mg 0.061mg Carambola
Methionine 0.021mg 0.024mg Kiwifruit
Phenylalanine 0.037mg 0.044mg Kiwifruit
Valine 0.05mg 0.057mg Kiwifruit
Histidine 0.008mg 0.027mg Kiwifruit
Saturated Fat 0.019g 0.029g Carambola
Monounsaturated Fat 0.03g 0.047g Kiwifruit
Polyunsaturated fat 0.184g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Carambola
42%
Kiwifruit
Minerals Daily Need Coverage Score
9%
Carambola
14%
Kiwifruit

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.3)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 5.01g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 13)
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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.