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  6. Carambola vs. Beans

Carambola vs. Beans — In-Depth Nutrition Comparison

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How are carambola and beans different?

  • Carambola is higher in vitamin C; however, beans are richer in phosphorus, zinc, vitamin B1, fiber, vitamin B6, copper, selenium, and magnesium.
  • Daily need coverage for vitamin C for carambola is 35% higher.
  • Beans have a lower glycemic index (33) than carambola (45).

Carambola, (starfruit), raw and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Carambola vs Beans infographic
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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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
Beans
Beans
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +122.6%
Contains more IronIron +262.5%
Contains more CopperCopper +50.4%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +766.7%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +650%

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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Beans
Beans
8
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +1009.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +971.4%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +17.2%
Contains more Vitamin B6Vitamin B6 +664.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +305.3%
~equal in Vitamin E ~0.15mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carambola Beans DV% diff.
Vitamin C 34.4mg 3.1mg 35%
Phosphorus 12mg 104mg 13%
Zinc 0.12mg 1.4mg 12%
Vitamin B1 0.014mg 0.15mg 11%
Fiber 2.8g 5.5g 11%
Vitamin B6 0.017mg 0.13mg 9%
Vitamin B5 0.391mg 8%
Protein 1.04g 4.8g 8%
Copper 0.137mg 0.206mg 8%
Selenium 0.6µg 4.5µg 7%
Carbs 6.73g 20.49g 5%
Magnesium 10mg 32mg 5%
Calcium 3mg 50mg 5%
Potassium 133mg 296mg 5%
Choline 7.6mg 30.8mg 4%
Calories 31kcal 105kcal 4%
Vitamin B2 0.016mg 0.06mg 3%
Iron 0.08mg 0.29mg 3%
Folate 12µg 24µg 3%
Manganese 0.037mg 2%
Vitamin K 0µg 0.8µg 1%
Fats 0.33g 0.4g 0%
Net carbs 3.93g 14.99g N/A
Sugar 3.98g 7.78g N/A
Sodium 2mg 1mg 0%
Vitamin A 3µg 5µg 0%
Vitamin E 0.15mg 0.15mg 0%
Vitamin B3 0.367mg 0.43mg 0%
Saturated fat 0.019g 0.103g 0%
Monounsaturated fat 0.03g 0.035g 0%
Polyunsaturated fat 0.184g 0.172g 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
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more WaterWater +25.9%
Contains more ProteinProtein +361.5%
Contains more FatsFats +21.2%
Contains more CarbsCarbs +204.5%
Contains more OtherOther +228.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -81.6%
Contains more Mono. FatMonounsaturated fat +16.7%
~equal in Polyunsaturated fat ~0.172g

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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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.