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  6. Carambola vs. Garden cress

Carambola vs. Garden cress — In-Depth Nutrition Comparison

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Summary of differences between carambola and garden cress

  • The amount of vitamin K, vitamin A, vitamin C, manganese, vitamin B2, vitamin B6, folate, iron, potassium, and phosphorus in garden cress is higher than in carambola.
  • Garden cress covers your daily need for vitamin K, 452% more than carambola.

These are the specific foods used in this comparison Carambola, (starfruit), raw and Cress, garden, raw.

Infographic

Carambola vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +280%
Contains more CalciumCalcium +2600%
Contains more PotassiumPotassium +355.6%
Contains more IronIron +1525%
Contains more CopperCopper +24.1%
Contains more ZincZinc +91.7%
Contains more PhosphorusPhosphorus +533.3%
Contains more ManganeseManganese +1394.6%
Contains more SeleniumSelenium +50%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B5Vitamin B5 +61.6%
Contains more Vitamin CVitamin C +100.6%
Contains more Vitamin AVitamin A +11433.3%
Contains more Vitamin EVitamin E +366.7%
Contains more Vitamin B1Vitamin B1 +471.4%
Contains more Vitamin B2Vitamin B2 +1525%
Contains more Vitamin B3Vitamin B3 +172.5%
Contains more Vitamin B6Vitamin B6 +1352.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +566.7%
Contains more CholineCholine +156.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carambola Garden cress DV% diff.
Vitamin K 0µg 541.9µg 452%
Vitamin C 34.4mg 69mg 38%
Vitamin A 3µg 346µg 38%
Manganese 0.037mg 0.553mg 22%
Vitamin B2 0.016mg 0.26mg 19%
Vitamin B6 0.017mg 0.247mg 18%
Folate 12µg 80µg 17%
Iron 0.08mg 1.3mg 15%
Potassium 133mg 606mg 14%
Phosphorus 12mg 76mg 9%
Calcium 3mg 81mg 8%
Magnesium 10mg 38mg 7%
Fiber 2.8g 1.1g 7%
Vitamin B1 0.014mg 0.08mg 6%
Vitamin B3 0.367mg 1mg 4%
Vitamin E 0.15mg 0.7mg 4%
Copper 0.137mg 0.17mg 4%
Protein 1.04g 2.6g 3%
Vitamin B5 0.391mg 0.242mg 3%
Choline 7.6mg 19.5mg 2%
Zinc 0.12mg 0.23mg 1%
Sodium 2mg 14mg 1%
Monounsaturated fat 0.03g 0.239g 1%
Selenium 0.6µg 0.9µg 1%
Fats 0.33g 0.7g 1%
Calories 31kcal 32kcal 0%
Carbs 6.73g 5.5g 0%
Net carbs 3.93g 4.4g N/A
Sugar 3.98g 4.4g N/A
Saturated fat 0.019g 0.023g 0%
Polyunsaturated fat 0.184g 0.228g 0%
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%

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more CarbsCarbs +22.4%
Contains more ProteinProtein +150%
Contains more FatsFats +112.1%
Contains more OtherOther +246.2%
~equal in Water ~89.4g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -17.4%
Contains more Mono. FatMonounsaturated fat +696.7%
Contains more Poly. FatPolyunsaturated fat +23.9%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.