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Carambola vs. Béchamel sauce — In-Depth Nutrition Comparison

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A recap on differences between carambola and béchamel sauce

  • Carambola has more vitamin C, copper, and fiber; however, béchamel sauce is higher in vitamin B2, phosphorus, vitamin B12, calcium, and vitamin D.
  • Carambola covers your daily vitamin C needs 37% more than béchamel sauce.
  • Béchamel sauce contains 28 times less fiber than carambola. Carambola contains 2.8g of fiber, while béchamel sauce contains 0.1g.
  • Carambola has less saturated fat.

Food varieties used in this article are Carambola, (starfruit), raw and Sauce, homemade, white, thin.

Infographic

Carambola vs Béchamel sauce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 38% 14% 7.9% 4.3% 11% 43% 43% 3.1% 18%
Contains more CopperCopper +953.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +54.2%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +4100%
Contains more PotassiumPotassium +22.6%
Contains more IronIron +162.5%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +741.7%
Contains more SeleniumSelenium +450%

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 2.7% 24% 3.4% 18% 14% 42% 4.9% 20% 9.5% 38% 1.5% 6.8% 7.7%
Contains more Vitamin CVitamin C +4200%
Contains more Vitamin B3Vitamin B3 +40.6%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more FolateFolate +33.3%
Contains more Vitamin AVitamin A +2333.3%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +292.9%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B6Vitamin B6 +141.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +85.5%

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
4% 7% 7% 81%
Protein: 3.77 g
Fats: 6.73 g
Carbs: 7.4 g
Water: 80.66 g
Other: 1.44 g
Contains more WaterWater +13.3%
Contains more ProteinProtein +262.5%
Contains more FatsFats +1939.4%
Contains more OtherOther +176.9%
~equal in Carbs ~7.4g

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
34% 42% 25%
Saturated fat: Sat. Fat 2.152 g
Monounsaturated fat: Mono. Fat 2.67 g
Polyunsaturated fat: Poly. Fat 1.586 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +8800%
Contains more Poly. FatPolyunsaturated fat +762%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carambola Béchamel sauce DV% diff.
Vitamin C 34.4mg 0.8mg 37%
Copper 0.137mg 0.013mg 14%
Sodium 2mg 328mg 14%
Phosphorus 12mg 101mg 13%
Vitamin B2 0.016mg 0.184mg 13%
Vitamin B12 0µg 0.3µg 13%
Calcium 3mg 126mg 12%
Fiber 2.8g 0.1g 11%
Saturated fat 0.019g 2.152g 10%
Fats 0.33g 6.73g 10%
Polyunsaturated fat 0.184g 1.586g 9%
Vitamin A 3µg 73µg 8%
Monounsaturated fat 0.03g 2.67g 7%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Protein 1.04g 3.77g 5%
Selenium 0.6µg 3.3µg 5%
Calories 31kcal 105kcal 4%
Zinc 0.12mg 0.42mg 3%
Cholesterol 0mg 8mg 3%
Vitamin B1 0.014mg 0.055mg 3%
Vitamin B6 0.017mg 0.041mg 2%
Iron 0.08mg 0.21mg 2%
Folate 12µg 9µg 1%
Vitamin K 0µg 0.6µg 1%
Magnesium 10mg 15mg 1%
Choline 7.6mg 14.1mg 1%
Vitamin B5 0.391mg 0.339mg 1%
Vitamin B3 0.367mg 0.261mg 1%
Potassium 133mg 163mg 1%
Manganese 0.037mg 0.024mg 1%
Carbs 6.73g 7.4g 0%
Net carbs 3.93g 7.3g N/A
Sugar 3.98g 4.78g N/A
Vitamin E 0.15mg 0.17mg 0%
Tryptophan 0.008mg 0.046mg 0%
Threonine 0.044mg 0.147mg 0%
Isoleucine 0.044mg 0.198mg 0%
Leucine 0.077mg 0.32mg 0%
Lysine 0.077mg 0.259mg 0%
Methionine 0.021mg 0.082mg 0%
Phenylalanine 0.037mg 0.157mg 0%
Valine 0.05mg 0.219mg 0%
Histidine 0.008mg 0.089mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Béchamel sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Béchamel sauce
Minerals Daily Need Coverage Score
9%
Carambola
19%
Béchamel sauce

Comparison summary

Which food is lower in Cholesterol?
Carambola
Carambola is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 0.8g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 326mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 2.133g)
Which food is lower in glycemic index?
Béchamel sauce
Béchamel sauce is lower in glycemic index (difference - 45)
Which food is cheaper?
Béchamel sauce
Béchamel sauce is cheaper (difference - $1.8)
Which food is richer in minerals?
Béchamel sauce
Béchamel sauce is relatively richer in minerals
Which food is richer in vitamins?
Béchamel sauce
Béchamel sauce is relatively richer in vitamins

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

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.