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Carambola vs. Plantain — In-Depth Nutrition Comparison

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How are Carambola and Plantain different?

  • Carambola is richer in Vitamin C, and Copper, while Plantain is higher in Vitamin B6, Potassium, Iron, and Magnesium.
  • Carambola covers your daily need of Vitamin C 26% more than Plantain.
  • Carambola contains 2 times more Copper than Plantain. Carambola contains 0.137mg of Copper, while Plantain contains 0.066mg.
  • Carambola is lower in Sugar.

Carambola, (starfruit), raw and Plantains, cooked types were used in this article.

Infographic

Carambola vs Plantain 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.
Contains more Calcium +50%
Contains less Sodium -60%
Contains more Copper +107.6%
Contains more Iron +625%
Contains more Magnesium +220%
Contains more Phosphorus +133.3%
Contains more Potassium +249.6%
Contains more Selenium +133.3%
Equal in Zinc - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +50%
Contains less Sodium -60%
Contains more Copper +107.6%
Contains more Iron +625%
Contains more Magnesium +220%
Contains more Phosphorus +133.3%
Contains more Potassium +249.6%
Contains more Selenium +133.3%
Equal in Zinc - 0.13

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.
:
Contains more Vitamin E +15.4%
Contains more Vitamin C +215.6%
Contains more Vitamin B5 +67.8%
Contains more Vitamin A +1390.2%
Contains more Vitamin B1 +228.6%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +106%
Contains more Vitamin B6 +1311.8%
Contains more Folate +116.7%
Contains more Choline +67.1%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 3% 0% 115% 4% 4% 7% 24% 4% 9% 0% 5% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 7% 2%
Contains more Vitamin E +15.4%
Contains more Vitamin C +215.6%
Contains more Vitamin B5 +67.8%
Contains more Vitamin A +1390.2%
Contains more Vitamin B1 +228.6%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +106%
Contains more Vitamin B6 +1311.8%
Contains more Folate +116.7%
Contains more Choline +67.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +31.6%
Contains more Fats +83.3%
Contains more Water +35.8%
Contains more Carbs +362.9%
Contains more Other +11.5%
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Protein +31.6%
Contains more Fats +83.3%
Contains more Water +35.8%
Contains more Carbs +362.9%
Contains more Other +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +457.6%
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +457.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carambola Plantain Opinion
Net carbs 3.93g 28.85g Plantain
Protein 1.04g 0.79g Carambola
Fats 0.33g 0.18g Carambola
Carbs 6.73g 31.15g Plantain
Calories 31kcal 116kcal Plantain
Sugar 3.98g 14g Carambola
Fiber 2.8g 2.3g Carambola
Calcium 3mg 2mg Carambola
Iron 0.08mg 0.58mg Plantain
Magnesium 10mg 32mg Plantain
Phosphorus 12mg 28mg Plantain
Potassium 133mg 465mg Plantain
Sodium 2mg 5mg Carambola
Zinc 0.12mg 0.13mg Plantain
Copper 0.137mg 0.066mg Carambola
Manganese 0.037mg Carambola
Selenium 0.6µg 1.4µg Plantain
Vitamin A 61IU 909IU Plantain
Vitamin A RAE 3µg 45µg Plantain
Vitamin E 0.15mg 0.13mg Carambola
Vitamin C 34.4mg 10.9mg Carambola
Vitamin B1 0.014mg 0.046mg Plantain
Vitamin B2 0.016mg 0.052mg Plantain
Vitamin B3 0.367mg 0.756mg Plantain
Vitamin B5 0.391mg 0.233mg Carambola
Vitamin B6 0.017mg 0.24mg Plantain
Folate 12µg 26µg Plantain
Choline 7.6mg 12.7mg Plantain
Vitamin K 0µg 0.7µg Plantain
Tryptophan 0.008mg 0.009mg Plantain
Threonine 0.044mg 0.021mg Carambola
Isoleucine 0.044mg 0.022mg Carambola
Leucine 0.077mg 0.036mg Carambola
Lysine 0.077mg 0.037mg Carambola
Methionine 0.021mg 0.01mg Carambola
Phenylalanine 0.037mg 0.027mg Carambola
Valine 0.05mg 0.028mg Carambola
Histidine 0.008mg 0.039mg Plantain
Saturated Fat 0.019g 0.069g Carambola
Monounsaturated Fat 0.03g 0.015g Carambola
Polyunsaturated fat 0.184g 0.033g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Carambola
18%
Plantain
Minerals Daily Need Coverage Score
9%
Carambola
13%
Plantain

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 8)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $1.8)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 10.02g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.05g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.