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  6. Navy bean raw vs. Carambola

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

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What are the main differences between Navy bean raw and Carambola?

  • Navy bean raw is richer in Vitamin B1, Folate, Copper, Iron, Magnesium, Manganese, Vitamin B2, Vitamin B6, and Phosphorus, yet Carambola is richer in Vitamin C.
  • Navy bean raw's daily need coverage for Vitamin B1 is 31% higher.
  • Navy bean raw has 24 times more Iron than Carambola. Navy bean raw has 1.93mg of Iron, while Carambola has 0.08mg.

We used Beans, navy, mature seeds, sprouted, raw and Carambola, (starfruit), raw types in this comparison.

Infographic

Navy 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.
Navy bean raw
Navy bean raw
8
:
1
Carambola
Carambola
Contains more Calcium +400%
Contains more Iron +2312.5%
Contains more Magnesium +910%
Contains more Phosphorus +733.3%
Contains more Potassium +130.8%
Contains more Zinc +641.7%
Contains more Copper +159.9%
Contains more Manganese +1002.7%
Contains less Sodium -84.6%
Equal in Selenium - 0.6
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Carambola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +400%
Contains more Iron +2312.5%
Contains more Magnesium +910%
Contains more Phosphorus +733.3%
Contains more Potassium +130.8%
Contains more Zinc +641.7%
Contains more Copper +159.9%
Contains more Manganese +1002.7%
Contains less Sodium -84.6%
Equal in Selenium - 0.6

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.
Navy bean raw
Navy bean raw
6
:
4
Carambola
Carambola
Contains more Vitamin B1 +2685.7%
Contains more Vitamin B2 +1243.8%
Contains more Vitamin B3 +232.4%
Contains more Vitamin B5 +111%
Contains more Vitamin B6 +1023.5%
Contains more Folate +1000%
Contains more Vitamin A +1425%
Contains more Vitamin C +83%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 B1 +2685.7%
Contains more Vitamin B2 +1243.8%
Contains more Vitamin B3 +232.4%
Contains more Vitamin B5 +111%
Contains more Vitamin B6 +1023.5%
Contains more Folate +1000%
Contains more Vitamin A +1425%
Contains more Vitamin C +83%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
4
:
1
Carambola
Carambola
Contains more Protein +491.3%
Contains more Fats +112.1%
Contains more Carbs +93.9%
Contains more Other +82.7%
Contains more Water +15.5%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +491.3%
Contains more Fats +112.1%
Contains more Carbs +93.9%
Contains more Other +82.7%
Contains more Water +15.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Carambola
Carambola
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +121.2%
Contains less Saturated Fat -77.6%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Carambola
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +121.2%
Contains less Saturated Fat -77.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Carambola Opinion
Net carbs 13.05g 3.93g Navy bean raw
Protein 6.15g 1.04g Navy bean raw
Fats 0.7g 0.33g Navy bean raw
Carbs 13.05g 6.73g Navy bean raw
Calories 67kcal 31kcal Navy bean raw
Sugar 3.98g Navy bean raw
Fiber 2.8g Carambola
Calcium 15mg 3mg Navy bean raw
Iron 1.93mg 0.08mg Navy bean raw
Magnesium 101mg 10mg Navy bean raw
Phosphorus 100mg 12mg Navy bean raw
Potassium 307mg 133mg Navy bean raw
Sodium 13mg 2mg Carambola
Zinc 0.89mg 0.12mg Navy bean raw
Copper 0.356mg 0.137mg Navy bean raw
Manganese 0.408mg 0.037mg Navy bean raw
Selenium 0.6µg 0.6µg
Vitamin A 4IU 61IU Carambola
Vitamin A RAE 0µg 3µg Carambola
Vitamin E 0.15mg Carambola
Vitamin C 18.8mg 34.4mg Carambola
Vitamin B1 0.39mg 0.014mg Navy bean raw
Vitamin B2 0.215mg 0.016mg Navy bean raw
Vitamin B3 1.22mg 0.367mg Navy bean raw
Vitamin B5 0.825mg 0.391mg Navy bean raw
Vitamin B6 0.191mg 0.017mg Navy bean raw
Folate 132µg 12µg Navy bean raw
Tryptophan 0.064mg 0.008mg Navy bean raw
Threonine 0.258mg 0.044mg Navy bean raw
Isoleucine 0.273mg 0.044mg Navy bean raw
Leucine 0.442mg 0.077mg Navy bean raw
Lysine 0.35mg 0.077mg Navy bean raw
Methionine 0.064mg 0.021mg Navy bean raw
Phenylalanine 0.31mg 0.037mg Navy bean raw
Valine 0.316mg 0.05mg Navy bean raw
Histidine 0.172mg 0.008mg Navy bean raw
Saturated Fat 0.085g 0.019g Carambola
Monounsaturated Fat 0.052g 0.03g Navy bean raw
Polyunsaturated fat 0.407g 0.184g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Carambola
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
35%
Navy bean raw
14%
Carambola
Minerals Daily Need Coverage Score
42%
Navy bean raw
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 3.98g)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 6)
Which food is cheaper?
Navy bean raw
Navy bean raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.066g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.