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Carambola vs Cooking plantain - In-Depth Nutrition Comparison

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What are the differences between Carambola and Cooking plantain?

  • Carambola is higher in Vitamin C, and Copper, yet Cooking plantain is higher in Vitamin B6, Potassium, Iron, Magnesium, and Vitamin A RAE.
  • Cooking plantain's daily need coverage for Vitamin B6 is 22% more.
  • Carambola has 2 times more Vitamin C than Cooking plantain. While Carambola has 34.4mg of Vitamin C, Cooking plantain has only 18.4mg.
  • The amount of Sugar in Carambola is lower.

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

Infographic

Carambola vs Cooking 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Carambola
Carambola
2
:
5
Cooking plantain
Cooking plantain
Contains less Sodium -50%
Contains more Copper +69.1%
Contains more Iron +650%
Contains more Magnesium +270%
Contains more Phosphorus +183.3%
Contains more Potassium +275.2%
Contains more Zinc +16.7%
Equal in Calcium - 3
Carambola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 3% 8% 6% 12% 1% 4% 46%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains less Sodium -50%
Contains more Copper +69.1%
Contains more Iron +650%
Contains more Magnesium +270%
Contains more Phosphorus +183.3%
Contains more Potassium +275.2%
Contains more Zinc +16.7%
Equal in Calcium - 3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Carambola
Carambola
3
:
7
Cooking plantain
Cooking plantain
Contains more Vitamin C +87%
Contains more Vitamin B5 +50.4%
Contains more Vitamin A +1747.5%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +237.5%
Contains more Vitamin B3 +86.9%
Contains more Vitamin B6 +1658.8%
Contains more Folate +83.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.14
Carambola
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 3% 0% 115% 4% 4% 7% 24% 4% 9% 0% 0%
Cooking plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin C +87%
Contains more Vitamin B5 +50.4%
Contains more Vitamin A +1747.5%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +237.5%
Contains more Vitamin B3 +86.9%
Contains more Vitamin B6 +1658.8%
Contains more Folate +83.3%
Contains more Vitamin K +∞%
Equal in Vitamin E - 0.14

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carambola Cooking 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 Cooking plantain Opinion
Net carbs 3.93g 29.59g Cooking plantain
Protein 1.04g 1.3g Cooking plantain
Fats 0.33g 0.37g Cooking plantain
Carbs 6.73g 31.89g Cooking plantain
Calories 31kcal 122kcal Cooking plantain
Starch g g
Fructose g g
Sugar 3.98g 15g Carambola
Fiber 2.8g 2.3g Carambola
Calcium 3mg 3mg
Iron 0.08mg 0.6mg Cooking plantain
Magnesium 10mg 37mg Cooking plantain
Phosphorus 12mg 34mg Cooking plantain
Potassium 133mg 499mg Cooking plantain
Sodium 2mg 4mg Carambola
Zinc 0.12mg 0.14mg Cooking plantain
Copper 0.137mg 0.081mg Carambola
Vitamin A 61IU 1127IU Cooking plantain
Vitamin E 0.15mg 0.14mg Carambola
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 34.4mg 18.4mg Carambola
Vitamin B1 0.014mg 0.052mg Cooking plantain
Vitamin B2 0.016mg 0.054mg Cooking plantain
Vitamin B3 0.367mg 0.686mg Cooking plantain
Vitamin B5 0.391mg 0.26mg Carambola
Vitamin B6 0.017mg 0.299mg Cooking plantain
Folate 12µg 22µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.7µg Cooking plantain
Tryptophan 0.008mg 0.015mg Cooking plantain
Threonine 0.044mg 0.034mg Carambola
Isoleucine 0.044mg 0.036mg Carambola
Leucine 0.077mg 0.059mg Carambola
Lysine 0.077mg 0.06mg Carambola
Methionine 0.021mg 0.017mg Carambola
Phenylalanine 0.037mg 0.044mg Cooking plantain
Valine 0.05mg 0.046mg Carambola
Histidine 0.008mg 0.064mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 0.143g Carambola
Monounsaturated Fat 0.03g 0.032g Cooking plantain
Polyunsaturated fat 0.184g 0.069g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Cooking plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Carambola
23
Cooking plantain
Mineral Summary Score
10
Carambola
17
Cooking plantain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Carambola
8%
Cooking plantain
Carbohydrates
7%
Carambola
32%
Cooking plantain
Fats
2%
Carambola
2%
Cooking plantain

Comparison summary

Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 8)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $1.8)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 11.02g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.124g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.