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  6. Carambola vs. Coconut oil

Carambola vs. Coconut oil — In-Depth Nutrition Comparison

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What are the differences between carambola and coconut oil?

  • Carambola is higher in vitamin C, copper, fiber, and vitamin B5, yet coconut oil is higher in monounsaturated fat and polyunsaturated fat.
  • Coconut oil's daily need coverage for saturated fat is 412% more.
  • The amount of saturated fat in carambola is lower.
  • The glycemic index of coconut oil is lower.

We used Carambola, (starfruit), raw and Oil, coconut types in this article.

Infographic

Carambola vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +∞%
Contains more IronIron +60%
Contains more CopperCopper +∞%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2433.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carambola Coconut oil DV% diff.
Saturated fat 0.019g 82.475g 375%
Fats 0.33g 99.06g 152%
Calories 31kcal 892kcal 43%
Vitamin C 34.4mg 0mg 38%
Monounsaturated fat 0.03g 6.332g 16%
Copper 0.137mg 0mg 15%
Fiber 2.8g 0g 11%
Polyunsaturated fat 0.184g 1.702g 10%
Vitamin B5 0.391mg 0mg 8%
Potassium 133mg 0mg 4%
Folate 12µg 0µg 3%
Manganese 0.037mg 0mg 2%
Phosphorus 12mg 0mg 2%
Vitamin B3 0.367mg 0mg 2%
Protein 1.04g 0g 2%
Magnesium 10mg 0mg 2%
Carbs 6.73g 0g 2%
Vitamin K 0µg 0.6µg 1%
Vitamin B6 0.017mg 0mg 1%
Choline 7.6mg 0.3mg 1%
Vitamin B2 0.016mg 0mg 1%
Vitamin B1 0.014mg 0mg 1%
Selenium 0.6µg 0µg 1%
Zinc 0.12mg 0.02mg 1%
Net carbs 3.93g 0g N/A
Calcium 3mg 1mg 0%
Iron 0.08mg 0.05mg 0%
Sugar 3.98g 0g N/A
Sodium 2mg 0mg 0%
Vitamin E 0.15mg 0.11mg 0%
Vitamin A 3µg 0µg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.008mg 0mg 0%
Threonine 0.044mg 0mg 0%
Isoleucine 0.044mg 0mg 0%
Leucine 0.077mg 0mg 0%
Lysine 0.077mg 0mg 0%
Methionine 0.021mg 0mg 0%
Phenylalanine 0.037mg 0mg 0%
Valine 0.05mg 0mg 0%
Histidine 0.008mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +304500%
Contains more FatsFats +29918.2%
Contains more OtherOther +75%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +21006.7%
Contains more Poly. FatPolyunsaturated fat +825%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.