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  6. Broad bean raw vs. Carambola

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

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Summary of differences between broad bean raw and carambola

  • Broad bean raw has more vitamin K, folate, copper, manganese, vitamin B2, fiber, iron, phosphorus, and vitamin B3, while carambola has more vitamin C.
  • Carambola covers your daily need for vitamin C, 34% more than broad bean raw.
  • Carambola has a lower glycemic index. The glycemic index of carambola is 45, while the glycemic index of broad bean raw is 79.

These are the specific foods used in this comparison Beans, fava, in pod, raw and Carambola, (starfruit), raw.

Infographic

Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +230%
Contains more CalciumCalcium +1133.3%
Contains more PotassiumPotassium +149.6%
Contains more IronIron +1837.5%
Contains more CopperCopper +193.4%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +975%
Contains more ManganeseManganese +1686.5%
Contains more SeleniumSelenium +33.3%
Contains less SodiumSodium -92%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 AVitamin A +466.7%
Contains more Vitamin EVitamin E +673.3%
Contains more Vitamin B1Vitamin B1 +850%
Contains more Vitamin B2Vitamin B2 +1712.5%
Contains more Vitamin B3Vitamin B3 +512.8%
Contains more Vitamin B6Vitamin B6 +511.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1133.3%
Contains more Vitamin CVitamin C +829.7%
Contains more Vitamin B5Vitamin B5 +73.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Carambola DV% diff.
Folate 148µg 12µg 34%
Vitamin C 3.7mg 34.4mg 34%
Vitamin K 40.9µg 0µg 34%
Copper 0.402mg 0.137mg 29%
Manganese 0.661mg 0.037mg 27%
Vitamin B2 0.29mg 0.016mg 21%
Fiber 7.5g 2.8g 19%
Iron 1.55mg 0.08mg 18%
Phosphorus 129mg 12mg 17%
Protein 7.92g 1.04g 14%
Vitamin B3 2.249mg 0.367mg 12%
Vitamin B1 0.133mg 0.014mg 10%
Zinc 1mg 0.12mg 8%
Vitamin B6 0.104mg 0.017mg 7%
Vitamin E 1.16mg 0.15mg 7%
Potassium 332mg 133mg 6%
Magnesium 33mg 10mg 5%
Carbs 17.63g 6.73g 4%
Vitamin B5 0.225mg 0.391mg 3%
Calories 88kcal 31kcal 3%
Calcium 37mg 3mg 3%
Vitamin A 17µg 3µg 2%
Polyunsaturated fat 0.342g 0.184g 1%
Sodium 25mg 2mg 1%
Fats 0.73g 0.33g 1%
Choline 7.6mg 1%
Net carbs 10.13g 3.93g N/A
Sugar 9.21g 3.98g N/A
Selenium 0.8µg 0.6µg 0%
Saturated fat 0.118g 0.019g 0%
Monounsaturated fat 0.104g 0.03g 0%
Tryptophan 0.008mg 0%
Threonine 0.044mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.077mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.037mg 0%
Valine 0.05mg 0%
Histidine 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +661.5%
Contains more FatsFats +121.2%
Contains more CarbsCarbs +162%
Contains more OtherOther +115.4%
Contains more WaterWater +25.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 +246.7%
Contains more Poly. FatPolyunsaturated fat +85.9%
Contains less Sat. FatSaturated fat -83.9%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.