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  6. Carambola vs. Cranberry bean raw

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

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How are carambola and cranberry bean raw different?

  • Carambola is higher in vitamin C; however, cranberry bean raw is richer in folate, fiber, copper, iron, vitamin B1, phosphorus, manganese, potassium, and magnesium.
  • Daily need coverage for folate for cranberry bean raw is 148% higher.

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

Infographic

Carambola vs Cranberry bean raw 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 7.1% 0.9% 12% 3% 46% 3.3% 5.1% 0.26% 4.8% 3.3%
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%
Contains less SodiumSodium -66.7%
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%

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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Carambola Cranberry bean raw DV% diff.
Folate 12µg 604µg 148%
Fiber 2.8g 24.7g 88%
Copper 0.137mg 0.794mg 73%
Iron 0.08mg 5mg 62%
Vitamin B1 0.014mg 0.747mg 61%
Phosphorus 12mg 372mg 51%
Protein 1.04g 23.03g 44%
Manganese 0.037mg 0.92mg 38%
Vitamin C 34.4mg 0mg 38%
Magnesium 10mg 156mg 35%
Potassium 133mg 1332mg 35%
Zinc 0.12mg 3.63mg 32%
Selenium 0.6µg 12.7µg 22%
Vitamin B6 0.017mg 0.309mg 22%
Carbs 6.73g 60.05g 18%
Vitamin B2 0.016mg 0.213mg 15%
Calories 31kcal 335kcal 15%
Calcium 3mg 127mg 12%
Vitamin B3 0.367mg 1.455mg 7%
Vitamin B5 0.391mg 0.748mg 7%
Polyunsaturated fat 0.184g 0.527g 2%
Vitamin E 0.15mg 1%
Fats 0.33g 1.23g 1%
Choline 7.6mg 1%
Saturated fat 0.019g 0.316g 1%
Net carbs 3.93g 35.35g N/A
Sugar 3.98g N/A
Sodium 2mg 6mg 0%
Vitamin A 3µg 0µg 0%
Monounsaturated fat 0.03g 0.106g 0%
Tryptophan 0.008mg 0.273mg 0%
Threonine 0.044mg 0.969mg 0%
Isoleucine 0.044mg 1.017mg 0%
Leucine 0.077mg 1.838mg 0%
Lysine 0.077mg 1.58mg 0%
Methionine 0.021mg 0.346mg 0%
Phenylalanine 0.037mg 1.245mg 0%
Valine 0.05mg 1.205mg 0%
Histidine 0.008mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more WaterWater +637.5%
Contains more ProteinProtein +2114.4%
Contains more FatsFats +272.7%
Contains more CarbsCarbs +792.3%
Contains more OtherOther +534.6%

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

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