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  6. Carambola vs. Cream cracker

Carambola vs. Cream cracker — In-Depth Nutrition Comparison

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Differences between carambola and cream cracker

  • Cream cracker is higher than carambola in iron, folate, manganese, vitamin B3, vitamin B1, vitamin B12, vitamin B2, and selenium.
  • Cream cracker's daily need coverage for iron is 91% higher.
  • Carambola has less saturated fat.
  • Carambola has a lower glycemic index (45) than cream cracker (65).

The food types used in this comparison are Carambola, (starfruit), raw and Crackers, cream, GAMESA SABROSAS.

Infographic

Carambola vs Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more CopperCopper +23.4%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +766.7%
Contains more IronIron +9125%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +716.7%
Contains more ManganeseManganese +2002.7%
Contains more SeleniumSelenium +1483.3%
~equal in Potassium ~129mg

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% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +960%
Contains more Vitamin B1Vitamin B1 +2028.6%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +1284.2%
Contains more Vitamin B5Vitamin B5 +18.2%
Contains more Vitamin B6Vitamin B6 +282.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1141.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Carambola Cream cracker DV% diff.
Iron 0.08mg 7.38mg 91%
Sodium 2mg 1148mg 50%
Vitamin C 34.4mg 38%
Folate 12µg 149µg 34%
Manganese 0.037mg 0.778mg 32%
Fats 0.33g 20.37g 31%
Vitamin B3 0.367mg 5.08mg 29%
Monounsaturated fat 0.03g 10.625g 26%
Saturated fat 0.019g 5.362g 24%
Vitamin B1 0.014mg 0.298mg 24%
Calories 31kcal 484kcal 23%
Starch 51.87g 21%
Carbs 6.73g 64.55g 19%
Vitamin B12 0µg 0.46µg 19%
Vitamin B2 0.016mg 0.24mg 17%
Selenium 0.6µg 9.5µg 16%
Polyunsaturated fat 0.184g 2.45g 15%
Vitamin K 0µg 17.9µg 15%
Phosphorus 12mg 98mg 12%
Protein 1.04g 7.01g 12%
Vitamin E 0.15mg 1.59mg 10%
Zinc 0.12mg 0.66mg 5%
Magnesium 10mg 25mg 4%
Vitamin B6 0.017mg 0.065mg 4%
Copper 0.137mg 0.111mg 3%
Fiber 2.8g 2.4g 2%
Calcium 3mg 26mg 2%
Vitamin B5 0.391mg 0.462mg 1%
Fructose 0.95g 1%
Choline 7.6mg 1%
Net carbs 3.93g 62.15g N/A
Potassium 133mg 129mg 0%
Sugar 3.98g 9.37g N/A
Vitamin A 3µg 0%
Trans fat 0g 3.969g N/A
Tryptophan 0.008mg 0%
Threonine 0.044mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.077mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.037mg 0%
Valine 0.05mg 0%
Histidine 0.008mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +1953.5%
Contains more ProteinProtein +574%
Contains more FatsFats +6072.7%
Contains more CarbsCarbs +859.1%
Contains more OtherOther +596.2%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +35316.7%
Contains more Poly. FatPolyunsaturated fat +1231.5%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.