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  6. Almond butter vs. Carambola

Almond butter vs. Carambola — In-Depth Nutrition Comparison

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A recap on differences between almond butter and carambola

  • Almond butter has more vitamin E, manganese, copper, vitamin B2, phosphorus, magnesium, iron, calcium, and fiber; however, carambola is higher in vitamin C.
  • Almond butter covers your daily vitamin E needs 160% more than carambola.
  • Carambola contains 116 times less calcium than almond butter. Almond butter contains 347mg of calcium, while carambola contains 3mg.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Carambola, (starfruit), raw.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Contains more MagnesiumMagnesium +2690%
Contains more CalciumCalcium +11466.7%
Contains more PotassiumPotassium +462.4%
Contains more IronIron +4262.5%
Contains more CopperCopper +581.8%
Contains more ZincZinc +2641.7%
Contains more PhosphorusPhosphorus +4133.3%
Contains more ManganeseManganese +5659.5%
Contains more SeleniumSelenium +300%
Contains less SodiumSodium -71.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin EVitamin E +16040%
Contains more Vitamin B1Vitamin B1 +192.9%
Contains more Vitamin B2Vitamin B2 +5768.8%
Contains more Vitamin B3Vitamin B3 +759.7%
Contains more Vitamin B6Vitamin B6 +505.9%
Contains more FolateFolate +341.7%
Contains more CholineCholine +585.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +23%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Carambola DV% diff.
Vitamin E 24.21mg 0.15mg 160%
Manganese 2.131mg 0.037mg 91%
Polyunsaturated fat 13.613g 0.184g 90%
Copper 0.934mg 0.137mg 89%
Fats 55.5g 0.33g 85%
Monounsaturated fat 32.445g 0.03g 81%
Vitamin B2 0.939mg 0.016mg 71%
Phosphorus 508mg 12mg 71%
Magnesium 279mg 10mg 64%
Iron 3.49mg 0.08mg 43%
Protein 20.96g 1.04g 40%
Vitamin C 0mg 34.4mg 38%
Calcium 347mg 3mg 34%
Fiber 10.3g 2.8g 30%
Calories 614kcal 31kcal 29%
Zinc 3.29mg 0.12mg 29%
Saturated fat 4.152g 0.019g 19%
Potassium 748mg 133mg 18%
Vitamin B3 3.155mg 0.367mg 17%
Folate 53µg 12µg 10%
Choline 52.1mg 7.6mg 8%
Vitamin B6 0.103mg 0.017mg 7%
Carbs 18.82g 6.73g 4%
Selenium 2.4µg 0.6µg 3%
Vitamin B1 0.041mg 0.014mg 2%
Vitamin B5 0.318mg 0.391mg 1%
Net carbs 8.52g 3.93g N/A
Sugar 4.43g 3.98g N/A
Starch 0.08g 0%
Sodium 7mg 2mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.159mg 0.008mg 0%
Threonine 0.555mg 0.044mg 0%
Isoleucine 0.813mg 0.044mg 0%
Leucine 1.483mg 0.077mg 0%
Lysine 0.612mg 0.077mg 0%
Methionine 0.122mg 0.021mg 0%
Phenylalanine 1.149mg 0.037mg 0%
Valine 0.937mg 0.05mg 0%
Histidine 0.55mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +1915.4%
Contains more FatsFats +16718.2%
Contains more CarbsCarbs +179.6%
Contains more OtherOther +492.3%
Contains more WaterWater +5472%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +108050%
Contains more Poly. FatPolyunsaturated fat +7298.4%
Contains less Sat. FatSaturated fat -99.5%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.