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Mango vs Carambola - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Mango
Mango contains less Sodium (difference - 1mg)
Which food is cheaper?
Mango
Mango is cheaper (difference - $1.5)
Which food is richer in vitamins?
Mango
Mango is relatively richer in vitamins
Which food contains less Sugars?
Carambola
Carambola contains less Sugars (difference - 9.68g)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mango Carambola
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mango Carambola
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
27
Mango
17
Carambola
Mineral Summary Score
6
Mango
6
Carambola

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
5
:
Contains more Iron +100%
Contains more Calcium +266.7%
Contains more Potassium +26.3%
Contains more Phosphorus +16.7%
Contains less Sodium -50%
Contains more Copper +23.4%
Contains more Zinc +33.3%
Equal in Magnesium - 10
Contains more Iron +100%
Contains more Calcium +266.7%
Contains more Potassium +26.3%
Contains more Phosphorus +16.7%
Contains less Sodium -50%
Contains more Copper +23.4%
Contains more Zinc +33.3%
Equal in Magnesium - 10

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mango
8
:
Contains more Vitamin A +1673.8%
Contains more Vitamin E +500%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +137.5%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B6 +600%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +98.5%
Equal in Vitamin C - 34.4
Contains more Vitamin A +1673.8%
Contains more Vitamin E +500%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +137.5%
Contains more Vitamin B3 +82.3%
Contains more Vitamin B6 +600%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +98.5%
Equal in Vitamin C - 34.4

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
5%
Mango
6%
Carambola
Carbohydrates
15%
Mango
7%
Carambola
Fats
2%
Mango
2%
Carambola

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mango Carambola Opinion
Calories 60 31 Mango
Protein 0.82 1.04 Carambola
Fats 0.38 0.33 Mango
Vitamin C 36.4 34.4 Mango
Carbs 14.98 6.73 Mango
Cholesterol 0 0
Vitamin D 0 0
Iron 0.16 0.08 Mango
Calcium 11 3 Mango
Potassium 168 133 Mango
Magnesium 10 10
Sugars 13.66 3.98 Mango
Fiber 1.6 2.8 Carambola
Copper 0.111 0.137 Carambola
Zinc 0.09 0.12 Carambola
Starch
Phosphorus 14 12 Mango
Sodium 1 2 Mango
Vitamin A 1082 61 Mango
Vitamin E 0.9 0.15 Mango
Vitamin D 0 0
Vitamin B1 0.028 0.014 Mango
Vitamin B2 0.038 0.016 Mango
Vitamin B3 0.669 0.367 Mango
Vitamin B5 0.197 0.391 Carambola
Vitamin B6 0.119 0.017 Mango
Vitamin B12 0 0
Vitamin K 4.2 0 Mango
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.092 0.019 Carambola
Monounsaturated Fat 0.14 0.03 Mango
Polyunsaturated fat 0.071 0.184 Carambola
Tryptophan 0.013 0.008 Mango
Threonine 0.031 0.044 Carambola
Isoleucine 0.029 0.044 Carambola
Leucine 0.05 0.077 Carambola
Lysine 0.066 0.077 Carambola
Methionine 0.008 0.021 Carambola
Phenylalanine 0.027 0.037 Carambola
Valine 0.042 0.05 Carambola
Histidine 0.019 0.008 Mango
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.