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

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What are the main differences between carambola and navy bean raw?

  • Carambola is richer in vitamin C, yet navy bean raw is richer in vitamin B1, folate, copper, iron, magnesium, manganese, vitamin B2, vitamin B6, and phosphorus.
  • Navy bean raw's daily need coverage for vitamin B1 is 31% higher.
  • Carambola has 2 times more vitamin C than navy bean raw. Carambola has 34.4mg of vitamin C, while navy bean raw has 18.8mg.

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

Infographic

Carambola vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -84.6%
Contains more MagnesiumMagnesium +910%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +130.8%
Contains more IronIron +2312.5%
Contains more CopperCopper +159.9%
Contains more ZincZinc +641.7%
Contains more PhosphorusPhosphorus +733.3%
Contains more ManganeseManganese +1002.7%
~equal in Selenium ~0.6µg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +83%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2685.7%
Contains more Vitamin B2Vitamin B2 +1243.8%
Contains more Vitamin B3Vitamin B3 +232.4%
Contains more Vitamin B5Vitamin B5 +111%
Contains more Vitamin B6Vitamin B6 +1023.5%
Contains more FolateFolate +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more WaterWater +15.5%
Contains more ProteinProtein +491.3%
Contains more FatsFats +112.1%
Contains more CarbsCarbs +93.9%
Contains more OtherOther +82.7%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -77.6%
Contains more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +121.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carambola Navy bean raw
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 Carambola Navy bean raw DV% diff.
Vitamin B1 0.014mg 0.39mg 31%
Folate 12µg 132µg 30%
Copper 0.137mg 0.356mg 24%
Iron 0.08mg 1.93mg 23%
Magnesium 10mg 101mg 22%
Vitamin C 34.4mg 18.8mg 17%
Manganese 0.037mg 0.408mg 16%
Vitamin B2 0.016mg 0.215mg 15%
Vitamin B6 0.017mg 0.191mg 13%
Phosphorus 12mg 100mg 13%
Fiber 2.8g 11%
Protein 1.04g 6.15g 10%
Vitamin B5 0.391mg 0.825mg 9%
Zinc 0.12mg 0.89mg 7%
Vitamin B3 0.367mg 1.22mg 5%
Potassium 133mg 307mg 5%
Calories 31kcal 67kcal 2%
Carbs 6.73g 13.05g 2%
Vitamin E 0.15mg 1%
Polyunsaturated fat 0.184g 0.407g 1%
Calcium 3mg 15mg 1%
Fats 0.33g 0.7g 1%
Choline 7.6mg 1%
Net carbs 3.93g 13.05g N/A
Sugar 3.98g N/A
Sodium 2mg 13mg 0%
Vitamin A 3µg 0µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.019g 0.085g 0%
Monounsaturated fat 0.03g 0.052g 0%
Tryptophan 0.008mg 0.064mg 0%
Threonine 0.044mg 0.258mg 0%
Isoleucine 0.044mg 0.273mg 0%
Leucine 0.077mg 0.442mg 0%
Lysine 0.077mg 0.35mg 0%
Methionine 0.021mg 0.064mg 0%
Phenylalanine 0.037mg 0.31mg 0%
Valine 0.05mg 0.316mg 0%
Histidine 0.008mg 0.172mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Navy bean raw
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
13%
Carambola
33%
Navy bean raw
Minerals Daily Need Coverage Score
9%
Carambola
42%
Navy bean raw

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. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.