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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.
  • 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Copper +69.1%
Contains less Sodium -50%
Contains more Iron +650%
Contains more Potassium +275.2%
Contains more Magnesium +270%
Contains more Zinc +16.7%
Contains more Phosphorus +183.3%
Equal in Calcium - 3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 1% 12% 8% 46% 4% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Copper +69.1%
Contains less Sodium -50%
Contains more Iron +650%
Contains more Potassium +275.2%
Contains more Magnesium +270%
Contains more Zinc +16.7%
Contains more Phosphorus +183.3%
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
:
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 Vitamin K +∞%
Contains more Folate +83.3%
Equal in Vitamin E - 0.14
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 115% 4% 3% 0% 4% 4% 7% 24% 4% 0% 0% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
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 Vitamin K +∞%
Contains more Folate +83.3%
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
Calories 31kcal 122kcal Cooking plantain
Protein 1.04g 1.3g Cooking plantain
Fats 0.33g 0.37g Cooking plantain
Vitamin C 34.4mg 18.4mg Carambola
Net carbs 3.93g 29.59g Cooking plantain
Carbs 6.73g 31.89g Cooking plantain
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.08mg 0.6mg Cooking plantain
Calcium 3mg 3mg
Potassium 133mg 499mg Cooking plantain
Magnesium 10mg 37mg Cooking plantain
Sugar 3.98g 15g Carambola
Fiber 2.8g 2.3g Carambola
Copper 0.137mg 0.081mg Carambola
Zinc 0.12mg 0.14mg Cooking plantain
Starch g g
Phosphorus 12mg 34mg Cooking plantain
Sodium 2mg 4mg Carambola
Vitamin A 61IU 1127IU Cooking plantain
Vitamin E 0.15mg 0.14mg Carambola
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.7µg Cooking plantain
Folate 12µg 22µg Cooking plantain
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
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
Fructose g g

Which food is preferable for your diet?

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