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  6. Carambola vs. Cottage cheese

Carambola vs. Cottage cheese — In-Depth Nutrition Comparison

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Important differences between carambola and cottage cheese

  • Carambola has more vitamin C, copper, and fiber; however, cottage cheese is richer in phosphorus, vitamin B12, selenium, vitamin B2, and calcium.
  • Carambola's daily need coverage for vitamin C is 38% more.
  • Carambola contains less saturated fat.
  • Carambola has a higher glycemic index. The glycemic index of carambola is 45, while the glycemic index of cottage cheese is 10.

The food varieties used in the comparison are Carambola, (starfruit), raw and Cheese, cottage, creamed, large or small curd.

Infographic

Carambola vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +27.9%
Contains more IronIron +14.3%
Contains more CopperCopper +372.4%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1750%
Contains more CalciumCalcium +2666.7%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +1225%
Contains more SeleniumSelenium +1516.7%

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B3Vitamin B3 +270.7%
Contains more Vitamin AVitamin A +1133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +92.9%
Contains more Vitamin B2Vitamin B2 +918.8%
Contains more Vitamin B5Vitamin B5 +42.5%
Contains more Vitamin B6Vitamin B6 +170.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +142.1%
~equal in Vitamin K ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Carambola Cottage cheese DV% diff.
Vitamin C 34.4mg 0mg 38%
Phosphorus 12mg 159mg 21%
Protein 1.04g 11.12g 20%
Vitamin B12 0µg 0.43µg 18%
Selenium 0.6µg 9.7µg 17%
Sodium 2mg 364mg 16%
Copper 0.137mg 0.029mg 12%
Vitamin B2 0.016mg 0.163mg 11%
Fiber 2.8g 0g 11%
Saturated fat 0.019g 1.718g 8%
Calcium 3mg 83mg 8%
Fats 0.33g 4.3g 6%
Cholesterol 0mg 17mg 6%
Vitamin A 3µg 37µg 4%
Calories 31kcal 98kcal 3%
Zinc 0.12mg 0.4mg 3%
Vitamin B5 0.391mg 0.557mg 3%
Vitamin B3 0.367mg 0.099mg 2%
Choline 7.6mg 18.4mg 2%
Monounsaturated fat 0.03g 0.778g 2%
Vitamin B6 0.017mg 0.046mg 2%
Manganese 0.037mg 0.002mg 2%
Vitamin D 0µg 0.1µg 1%
Potassium 133mg 104mg 1%
Vitamin B1 0.014mg 0.027mg 1%
Carbs 6.73g 3.38g 1%
Net carbs 3.93g 3.38g N/A
Vitamin D 0IU 3IU 0%
Magnesium 10mg 8mg 0%
Iron 0.08mg 0.07mg 0%
Sugar 3.98g 2.67g N/A
Vitamin E 0.15mg 0.08mg 0%
Folate 12µg 12µg 0%
Polyunsaturated fat 0.184g 0.123g 0%
Tryptophan 0.008mg 0.147mg 0%
Threonine 0.044mg 0.5mg 0%
Isoleucine 0.044mg 0.591mg 0%
Leucine 0.077mg 1.116mg 0%
Lysine 0.077mg 0.934mg 0%
Methionine 0.021mg 0.269mg 0%
Phenylalanine 0.037mg 0.577mg 0%
Valine 0.05mg 0.748mg 0%
Histidine 0.008mg 0.326mg 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +99.1%
Contains more WaterWater +14.5%
Contains more ProteinProtein +969.2%
Contains more FatsFats +1203%
Contains more OtherOther +171.2%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Poly. FatPolyunsaturated fat +49.6%
Contains more Mono. FatMonounsaturated fat +2493.3%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.