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  6. Prunes vs. Carambola

Prunes vs. Carambola — In-Depth Nutrition Comparison

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Differences between Prunes and Carambola

  • Prunes is higher in Vitamin K, Potassium, Fiber, Copper, Vitamin B6, Vitamin B2, Manganese, Iron, and Vitamin B3, however, Carambola is richer in Vitamin C.
  • Prunes's daily need coverage for Vitamin K is 50% higher.
  • Prunes has 12 times more Vitamin B6 than Carambola. While Prunes has 0.205mg of Vitamin B6, Carambola has only 0.017mg.

The food types used in this comparison are Plums, dried (prunes), uncooked and Carambola, (starfruit), raw.

Infographic

Prunes 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.
Prunes
Prunes
8
:
1
Carambola
Carambola
Contains more Calcium +1333.3%
Contains more Iron +1062.5%
Contains more Magnesium +310%
Contains more Phosphorus +475%
Contains more Potassium +450.4%
Contains more Zinc +266.7%
Contains more Copper +105.1%
Contains more Manganese +708.1%
Contains more Selenium +100%
Equal in Sodium - 2
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Carambola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +1333.3%
Contains more Iron +1062.5%
Contains more Magnesium +310%
Contains more Phosphorus +475%
Contains more Potassium +450.4%
Contains more Zinc +266.7%
Contains more Copper +105.1%
Contains more Manganese +708.1%
Contains more Selenium +100%
Equal in Sodium - 2

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.
Prunes
Prunes
8
:
2
Carambola
Carambola
Contains more Vitamin A +1180.3%
Contains more Vitamin E +186.7%
Contains more Vitamin B1 +264.3%
Contains more Vitamin B2 +1062.5%
Contains more Vitamin B3 +412.8%
Contains more Vitamin B6 +1105.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +5633.3%
Contains more Folate +200%
Equal in Vitamin B5 - 0.391
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 +1180.3%
Contains more Vitamin E +186.7%
Contains more Vitamin B1 +264.3%
Contains more Vitamin B2 +1062.5%
Contains more Vitamin B3 +412.8%
Contains more Vitamin B6 +1105.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +5633.3%
Contains more Folate +200%
Equal in Vitamin B5 - 0.391

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Carambola
Carambola
Contains more Protein +109.6%
Contains more Fats +15.2%
Contains more Carbs +849.2%
Contains more Other +407.7%
Contains more Water +195.5%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 Protein +109.6%
Contains more Fats +15.2%
Contains more Carbs +849.2%
Contains more Other +407.7%
Contains more Water +195.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Carambola
Carambola
Contains more Monounsaturated Fat +76.7%
Contains less Saturated Fat -78.4%
Contains more Polyunsaturated fat +196.8%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Carambola
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +76.7%
Contains less Saturated Fat -78.4%
Contains more Polyunsaturated fat +196.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Carambola Opinion
Net carbs 56.78g 3.93g Prunes
Protein 2.18g 1.04g Prunes
Fats 0.38g 0.33g Prunes
Carbs 63.88g 6.73g Prunes
Calories 240kcal 31kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 3.98g Carambola
Fiber 7.1g 2.8g Prunes
Calcium 43mg 3mg Prunes
Iron 0.93mg 0.08mg Prunes
Magnesium 41mg 10mg Prunes
Phosphorus 69mg 12mg Prunes
Potassium 732mg 133mg Prunes
Sodium 2mg 2mg
Zinc 0.44mg 0.12mg Prunes
Copper 0.281mg 0.137mg Prunes
Manganese 0.299mg 0.037mg Prunes
Selenium 0.3µg 0.6µg Carambola
Vitamin A 781IU 61IU Prunes
Vitamin A RAE 39µg 3µg Prunes
Vitamin E 0.43mg 0.15mg Prunes
Vitamin C 0.6mg 34.4mg Carambola
Vitamin B1 0.051mg 0.014mg Prunes
Vitamin B2 0.186mg 0.016mg Prunes
Vitamin B3 1.882mg 0.367mg Prunes
Vitamin B5 0.422mg 0.391mg Prunes
Vitamin B6 0.205mg 0.017mg Prunes
Folate 4µg 12µg Carambola
Vitamin K 59.5µg 0µg Prunes
Tryptophan 0.025mg 0.008mg Prunes
Threonine 0.049mg 0.044mg Prunes
Isoleucine 0.041mg 0.044mg Carambola
Leucine 0.066mg 0.077mg Carambola
Lysine 0.05mg 0.077mg Carambola
Methionine 0.016mg 0.021mg Carambola
Phenylalanine 0.052mg 0.037mg Prunes
Valine 0.056mg 0.05mg Prunes
Histidine 0.027mg 0.008mg Prunes
Saturated Fat 0.088g 0.019g Carambola
Monounsaturated Fat 0.053g 0.03g Prunes
Polyunsaturated fat 0.062g 0.184g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes 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
31%
Prunes
14%
Carambola
Minerals Daily Need Coverage Score
32%
Prunes
9%
Carambola

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 34.15g)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.069g)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $0.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.