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  6. Elderberry vs. Carambola

Elderberry vs. Carambola — In-Depth Nutrition Comparison

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How are Elderberry and Carambola different?

  • Elderberry is richer in Iron, Fiber, and Vitamin B6, while Carambola is higher in Copper, and Vitamin B5.
  • Elderberry covers your daily need of Iron 19% more than Carambola.
  • Elderberry contains 14 times more Vitamin B6 than Carambola. Elderberry contains 0.23mg of Vitamin B6, while Carambola contains 0.017mg.

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

Infographic

Elderberry 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.
Elderberry
Elderberry
4
:
5
Carambola
Carambola
Contains more Calcium +1166.7%
Contains more Iron +1900%
Contains more Phosphorus +225%
Contains more Potassium +110.5%
Contains more Magnesium +100%
Contains less Sodium -66.7%
Contains more Copper +124.6%
Equal in Zinc - 0.12
Equal in Selenium - 0.6
Elderberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Carambola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +1166.7%
Contains more Iron +1900%
Contains more Phosphorus +225%
Contains more Potassium +110.5%
Contains more Magnesium +100%
Contains less Sodium -66.7%
Contains more Copper +124.6%
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.
Elderberry
Elderberry
6
:
5
Carambola
Carambola
Contains more Vitamin A +883.6%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +36.2%
Contains more Vitamin B6 +1252.9%
Contains more Vitamin B5 +179.3%
Contains more Folate +100%
Equal in Vitamin C - 34.4
Elderberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0%
Carambola
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%
Contains more Vitamin A +883.6%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +36.2%
Contains more Vitamin B6 +1252.9%
Contains more Vitamin B5 +179.3%
Contains more Folate +100%
Equal in Vitamin C - 34.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Elderberry
Elderberry
3
:
2
Carambola
Carambola
Contains more Fats +51.5%
Contains more Carbs +173.4%
Contains more Other +23.1%
Contains more Protein +57.6%
Contains more Water +14.5%
Elderberry
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Carambola
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more Fats +51.5%
Contains more Carbs +173.4%
Contains more Other +23.1%
Contains more Protein +57.6%
Contains more Water +14.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Elderberry
Elderberry
2
:
1
Carambola
Carambola
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +34.2%
Contains less Saturated Fat -17.4%
Elderberry
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Carambola
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +166.7%
Contains more Polyunsaturated fat +34.2%
Contains less Saturated Fat -17.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Carambola Opinion
Net carbs 11.4g 3.93g Elderberry
Protein 0.66g 1.04g Carambola
Fats 0.5g 0.33g Elderberry
Carbs 18.4g 6.73g Elderberry
Calories 73kcal 31kcal Elderberry
Sugar 3.98g Elderberry
Fiber 7g 2.8g Elderberry
Calcium 38mg 3mg Elderberry
Iron 1.6mg 0.08mg Elderberry
Magnesium 5mg 10mg Carambola
Phosphorus 39mg 12mg Elderberry
Potassium 280mg 133mg Elderberry
Sodium 6mg 2mg Carambola
Zinc 0.11mg 0.12mg Carambola
Copper 0.061mg 0.137mg Carambola
Manganese 0.037mg Carambola
Selenium 0.6µg 0.6µg
Vitamin A 600IU 61IU Elderberry
Vitamin A RAE 30µg 3µg Elderberry
Vitamin E 0.15mg Carambola
Vitamin C 36mg 34.4mg Elderberry
Vitamin B1 0.07mg 0.014mg Elderberry
Vitamin B2 0.06mg 0.016mg Elderberry
Vitamin B3 0.5mg 0.367mg Elderberry
Vitamin B5 0.14mg 0.391mg Carambola
Vitamin B6 0.23mg 0.017mg Elderberry
Folate 6µg 12µg Carambola
Tryptophan 0.013mg 0.008mg Elderberry
Threonine 0.027mg 0.044mg Carambola
Isoleucine 0.027mg 0.044mg Carambola
Leucine 0.06mg 0.077mg Carambola
Lysine 0.026mg 0.077mg Carambola
Methionine 0.014mg 0.021mg Carambola
Phenylalanine 0.04mg 0.037mg Elderberry
Valine 0.033mg 0.05mg Carambola
Histidine 0.015mg 0.008mg Elderberry
Saturated Fat 0.023g 0.019g Carambola
Monounsaturated Fat 0.08g 0.03g Elderberry
Polyunsaturated fat 0.247g 0.184g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Carambola
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
22%
Elderberry
14%
Carambola
Minerals Daily Need Coverage Score
14%
Elderberry
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 3.98g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 45)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $1.8)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.004g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.