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Carambola vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between Carambola and Mulberry

  • Carambola is richer in Copper, while Mulberry is higher in Iron, Vitamin B2, and Vitamin K.
  • Mulberry covers your daily Iron needs 22% more than Carambola.
  • Carambola has 2 times more Copper than Mulberry. Carambola has 0.137mg of Copper, while Mulberry has 0.06mg.

Specific food types used in this comparison are Carambola, (starfruit), raw and Mulberries, raw.

Infographic

Carambola vs Mulberry 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.
Contains less Sodium -80%
Contains more Copper +128.3%
Contains more Calcium +1200%
Contains more Iron +2212.5%
Contains more Magnesium +80%
Contains more Phosphorus +216.7%
Contains more Potassium +45.9%
Equal in Zinc - 0.12
Equal in Selenium - 0.6
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 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains less Sodium -80%
Contains more Copper +128.3%
Contains more Calcium +1200%
Contains more Iron +2212.5%
Contains more Magnesium +80%
Contains more Phosphorus +216.7%
Contains more Potassium +45.9%
Equal in Zinc - 0.12
Equal in Selenium - 0.6

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 A +144%
Contains more Folate +100%
Contains more Vitamin E +480%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +531.3%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +194.1%
Contains more Vitamin K +∞%
Equal in Vitamin C - 36.4
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 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +144%
Contains more Folate +100%
Contains more Vitamin E +480%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +531.3%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +194.1%
Contains more Vitamin K +∞%
Equal in Vitamin C - 36.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38.5%
Contains more Fats +18.2%
Contains more Carbs +45.6%
Contains more Other +32.7%
Equal in Water - 87.68
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Protein +38.5%
Contains more Fats +18.2%
Contains more Carbs +45.6%
Contains more Other +32.7%
Equal in Water - 87.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.6%
Contains more Monounsaturated Fat +36.7%
Contains more Polyunsaturated fat +12.5%
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains less Saturated Fat -29.6%
Contains more Monounsaturated Fat +36.7%
Contains more Polyunsaturated fat +12.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carambola Mulberry Opinion
Net carbs 3.93g 8.1g Mulberry
Protein 1.04g 1.44g Mulberry
Fats 0.33g 0.39g Mulberry
Carbs 6.73g 9.8g Mulberry
Calories 31kcal 43kcal Mulberry
Sugar 3.98g 8.1g Carambola
Fiber 2.8g 1.7g Carambola
Calcium 3mg 39mg Mulberry
Iron 0.08mg 1.85mg Mulberry
Magnesium 10mg 18mg Mulberry
Phosphorus 12mg 38mg Mulberry
Potassium 133mg 194mg Mulberry
Sodium 2mg 10mg Carambola
Zinc 0.12mg 0.12mg
Copper 0.137mg 0.06mg Carambola
Manganese 0.037mg Carambola
Selenium 0.6µg 0.6µg
Vitamin A 61IU 25IU Carambola
Vitamin A RAE 3µg 1µg Carambola
Vitamin E 0.15mg 0.87mg Mulberry
Vitamin C 34.4mg 36.4mg Mulberry
Vitamin B1 0.014mg 0.029mg Mulberry
Vitamin B2 0.016mg 0.101mg Mulberry
Vitamin B3 0.367mg 0.62mg Mulberry
Vitamin B5 0.391mg Carambola
Vitamin B6 0.017mg 0.05mg Mulberry
Folate 12µg 6µg Carambola
Vitamin K 0µg 7.8µg Mulberry
Tryptophan 0.008mg Carambola
Threonine 0.044mg Carambola
Isoleucine 0.044mg Carambola
Leucine 0.077mg Carambola
Lysine 0.077mg Carambola
Methionine 0.021mg Carambola
Phenylalanine 0.037mg Carambola
Valine 0.05mg Carambola
Histidine 0.008mg Carambola
Saturated Fat 0.019g 0.027g Carambola
Monounsaturated Fat 0.03g 0.041g Mulberry
Polyunsaturated fat 0.184g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Mulberry
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
18%
Mulberry
Minerals Daily Need Coverage Score
9%
Carambola
16%
Mulberry

Comparison summary

Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 20)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.4)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 4.12g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.008g)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.