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  6. Cranberry bean raw vs. Carambola

Cranberry bean raw vs. Carambola — In-Depth Nutrition Comparison

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How are cranberry bean raw and carambola different?

  • Cranberry bean raw is higher in folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, potassium, and magnesium; however, carambola is richer in vitamin C.
  • Daily need coverage for folate for cranberry bean raw is 148% higher.
  • Cranberry bean raw contains 63 times more iron than carambola. While cranberry bean raw contains 5mg of iron, carambola contains only 0.08mg.

Beans, cranberry (roman), mature seeds, raw and Carambola, (starfruit), raw are the varieties used in this article.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +1460%
Contains more CalciumCalcium +4133.3%
Contains more PotassiumPotassium +901.5%
Contains more IronIron +6150%
Contains more CopperCopper +479.6%
Contains more ZincZinc +2925%
Contains more PhosphorusPhosphorus +3000%
Contains more ManganeseManganese +2386.5%
Contains more SeleniumSelenium +2016.7%
Contains less SodiumSodium -66.7%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
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 B1Vitamin B1 +5235.7%
Contains more Vitamin B2Vitamin B2 +1231.3%
Contains more Vitamin B3Vitamin B3 +296.5%
Contains more Vitamin B5Vitamin B5 +91.3%
Contains more Vitamin B6Vitamin B6 +1717.6%
Contains more FolateFolate +4933.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Carambola DV% diff.
Folate 604µg 12µg 148%
Fiber 24.7g 2.8g 88%
Copper 0.794mg 0.137mg 73%
Iron 5mg 0.08mg 62%
Vitamin B1 0.747mg 0.014mg 61%
Phosphorus 372mg 12mg 51%
Protein 23.03g 1.04g 44%
Manganese 0.92mg 0.037mg 38%
Vitamin C 0mg 34.4mg 38%
Magnesium 156mg 10mg 35%
Potassium 1332mg 133mg 35%
Zinc 3.63mg 0.12mg 32%
Selenium 12.7µg 0.6µg 22%
Vitamin B6 0.309mg 0.017mg 22%
Carbs 60.05g 6.73g 18%
Vitamin B2 0.213mg 0.016mg 15%
Calories 335kcal 31kcal 15%
Calcium 127mg 3mg 12%
Vitamin B3 1.455mg 0.367mg 7%
Vitamin B5 0.748mg 0.391mg 7%
Polyunsaturated fat 0.527g 0.184g 2%
Vitamin E 0.15mg 1%
Fats 1.23g 0.33g 1%
Choline 7.6mg 1%
Saturated fat 0.316g 0.019g 1%
Net carbs 35.35g 3.93g N/A
Sugar 3.98g N/A
Sodium 6mg 2mg 0%
Vitamin A 0µg 3µg 0%
Monounsaturated fat 0.106g 0.03g 0%
Tryptophan 0.273mg 0.008mg 0%
Threonine 0.969mg 0.044mg 0%
Isoleucine 1.017mg 0.044mg 0%
Leucine 1.838mg 0.077mg 0%
Lysine 1.58mg 0.077mg 0%
Methionine 0.346mg 0.021mg 0%
Phenylalanine 1.245mg 0.037mg 0%
Valine 1.205mg 0.05mg 0%
Histidine 0.641mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +2114.4%
Contains more FatsFats +272.7%
Contains more CarbsCarbs +792.3%
Contains more OtherOther +534.6%
Contains more WaterWater +637.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +253.3%
Contains more Poly. FatPolyunsaturated fat +186.4%
Contains less Sat. FatSaturated fat -94%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.