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Black gram vs. Carambola — In-Depth Nutrition Comparison

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Summary of differences between black gram and carambola

  • Black gram has more copper, iron, manganese, fiber, magnesium, phosphorus, folate, zinc, and potassium, while carambola has more vitamin C.
  • Black gram covers your daily need for copper, 94% more than carambola.
  • Black gram contains 95 times more iron than carambola. While black gram contains 7.57mg of iron, carambola contains only 0.08mg.

These are the specific foods used in this comparison Mungo beans, mature seeds, raw and Carambola, (starfruit), raw.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +2570%
Contains more CalciumCalcium +4500%
Contains more PotassiumPotassium +639.1%
Contains more IronIron +9362.5%
Contains more CopperCopper +616.1%
Contains more ZincZinc +2691.7%
Contains more PhosphorusPhosphorus +3058.3%
Contains more ManganeseManganese +4027%
Contains more SeleniumSelenium +1266.7%
Contains less SodiumSodium -94.7%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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 +1850%
Contains more Vitamin B2Vitamin B2 +1487.5%
Contains more Vitamin B3Vitamin B3 +294.3%
Contains more Vitamin B5Vitamin B5 +131.7%
Contains more Vitamin B6Vitamin B6 +1552.9%
Contains more FolateFolate +1700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +2324%
Contains more FatsFats +397%
Contains more CarbsCarbs +776.5%
Contains more OtherOther +546.2%
Contains more WaterWater +746.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 +183.3%
Contains more Poly. FatPolyunsaturated fat +482.1%
Contains less Sat. FatSaturated fat -83.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black gram Carambola DV% diff.
Copper 0.981mg 0.137mg 94%
Iron 7.57mg 0.08mg 94%
Manganese 1.527mg 0.037mg 65%
Fiber 18.3g 2.8g 62%
Magnesium 267mg 10mg 61%
Phosphorus 379mg 12mg 52%
Folate 216µg 12µg 51%
Protein 25.21g 1.04g 48%
Vitamin C 0mg 34.4mg 38%
Zinc 3.35mg 0.12mg 29%
Potassium 983mg 133mg 25%
Vitamin B1 0.273mg 0.014mg 22%
Vitamin B6 0.281mg 0.017mg 20%
Vitamin B2 0.254mg 0.016mg 18%
Carbs 58.99g 6.73g 17%
Calories 341kcal 31kcal 16%
Selenium 8.2µg 0.6µg 14%
Calcium 138mg 3mg 14%
Vitamin B5 0.906mg 0.391mg 10%
Vitamin B3 1.447mg 0.367mg 7%
Polyunsaturated fat 1.071g 0.184g 6%
Sodium 38mg 2mg 2%
Fats 1.64g 0.33g 2%
Vitamin E 0.15mg 1%
Choline 7.6mg 1%
Net carbs 40.69g 3.93g N/A
Sugar 3.98g N/A
Vitamin A 1µg 3µg 0%
Saturated fat 0.114g 0.019g 0%
Monounsaturated fat 0.085g 0.03g 0%
Tryptophan 0.263mg 0.008mg 0%
Threonine 0.875mg 0.044mg 0%
Isoleucine 1.287mg 0.044mg 0%
Leucine 2.089mg 0.077mg 0%
Lysine 1.674mg 0.077mg 0%
Methionine 0.367mg 0.021mg 0%
Phenylalanine 1.473mg 0.037mg 0%
Valine 1.416mg 0.05mg 0%
Histidine 0.706mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Carambola
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Black gram
13%
Carambola
Minerals Daily Need Coverage Score
143%
Black gram
9%
Carambola

Comparison summary

Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 0.095g)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 3.98g)
Which food is lower in glycemic index?
Black gram
Black gram is lower in glycemic index (difference - 2)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $0.3)
Which food is richer in minerals?
Black gram
Black gram is relatively richer in minerals
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.