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  6. Carambola vs. Kidney beans raw

Carambola vs. Kidney beans raw — In-Depth Nutrition Comparison

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What are the differences between carambola and kidney beans raw?

  • Carambola is higher in vitamin C, yet kidney beans raw is higher in iron, folate, copper, fiber, phosphorus, vitamin B1, manganese, potassium, and magnesium.
  • Kidney beans raw's daily need coverage for iron is 102% more.
  • Carambola has 8 times more vitamin C than kidney beans raw. While carambola has 34.4mg of vitamin C, kidney beans raw has only 4.5mg.
  • The glycemic index of kidney beans raw is lower.

We used Carambola, (starfruit), raw and Beans, kidney, all types, mature seeds, raw types in this article.

Infographic

Carambola vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +4666.7%
Contains more PotassiumPotassium +957.1%
Contains more IronIron +10150%
Contains more CopperCopper +599.3%
Contains more ZincZinc +2225%
Contains more PhosphorusPhosphorus +3291.7%
Contains more ManganeseManganese +2659.5%
Contains more SeleniumSelenium +433.3%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +664.4%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B1Vitamin B1 +3678.6%
Contains more Vitamin B2Vitamin B2 +1268.8%
Contains more Vitamin B3Vitamin B3 +461.3%
Contains more Vitamin B5Vitamin B5 +99.5%
Contains more Vitamin B6Vitamin B6 +2235.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3183.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carambola Kidney beans raw DV% diff.
Iron 0.08mg 8.2mg 102%
Folate 12µg 394µg 96%
Copper 0.137mg 0.958mg 91%
Fiber 2.8g 24.9g 88%
Phosphorus 12mg 407mg 56%
Protein 1.04g 23.58g 45%
Vitamin B1 0.014mg 0.529mg 43%
Manganese 0.037mg 1.021mg 43%
Potassium 133mg 1406mg 37%
Vitamin C 34.4mg 4.5mg 33%
Magnesium 10mg 140mg 31%
Vitamin B6 0.017mg 0.397mg 29%
Zinc 0.12mg 2.79mg 24%
Carbs 6.73g 60.01g 18%
Vitamin K 0µg 19µg 16%
Vitamin B2 0.016mg 0.219mg 16%
Calories 31kcal 333kcal 15%
Calcium 3mg 143mg 14%
Vitamin B3 0.367mg 2.06mg 11%
Vitamin B5 0.391mg 0.78mg 8%
Selenium 0.6µg 3.2µg 5%
Polyunsaturated fat 0.184g 0.457g 2%
Sodium 2mg 24mg 1%
Fats 0.33g 0.83g 1%
Choline 7.6mg 1%
Net carbs 3.93g 35.11g N/A
Sugar 3.98g 2.23g N/A
Vitamin E 0.15mg 0.22mg 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.019g 0.12g 0%
Monounsaturated fat 0.03g 0.064g 0%
Tryptophan 0.008mg 0.279mg 0%
Threonine 0.044mg 0.992mg 0%
Isoleucine 0.044mg 1.041mg 0%
Leucine 0.077mg 1.882mg 0%
Lysine 0.077mg 1.618mg 0%
Methionine 0.021mg 0.355mg 0%
Phenylalanine 0.037mg 1.275mg 0%
Valine 0.05mg 1.233mg 0%
Histidine 0.008mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +677.7%
Contains more ProteinProtein +2167.3%
Contains more FatsFats +151.5%
Contains more CarbsCarbs +791.7%
Contains more OtherOther +636.5%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -84.2%
Contains more Mono. FatMonounsaturated fat +113.3%
Contains more Poly. FatPolyunsaturated fat +148.4%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.