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Carambola vs. Currant — In-Depth Nutrition Comparison

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The main differences between carambola and currants

  • Carambola has more vitamin B5; however, currants have more iron, vitamin K, vitamin C, manganese, and fiber.
  • Daily need coverage for iron for currants is 12% higher.
  • Currants have 6 times less vitamin B5 than carambola. Carambola has 0.391mg of vitamin B5, while currants have 0.064mg.
  • Carambola is lower in sugar.
  • Carambola has a higher glycemic index than currants.

Food types used in this article are Carambola, (starfruit), raw and Currants, red, and white, raw.

Infographic

Carambola vs Currant 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" 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more CopperCopper +28%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +106.8%
Contains more IronIron +1150%
Contains more ZincZinc +91.7%
Contains more PhosphorusPhosphorus +266.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +402.7%
~equal in Selenium ~0.6µg

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B3Vitamin B3 +267%
Contains more Vitamin B5Vitamin B5 +510.9%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +19.2%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +212.5%
Contains more Vitamin B6Vitamin B6 +311.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Carambola Currant DV% diff.
Iron 0.08mg 1mg 12%
Vitamin K 0µg 11µg 9%
Vitamin C 34.4mg 41mg 7%
Vitamin B5 0.391mg 0.064mg 7%
Fiber 2.8g 4.3g 6%
Manganese 0.037mg 0.186mg 6%
Phosphorus 12mg 44mg 5%
Fructose 3.53g 4%
Vitamin B6 0.017mg 0.07mg 4%
Potassium 133mg 275mg 4%
Calcium 3mg 33mg 3%
Vitamin B2 0.016mg 0.05mg 3%
Copper 0.137mg 0.107mg 3%
Vitamin B3 0.367mg 0.1mg 2%
Vitamin B1 0.014mg 0.04mg 2%
Carbs 6.73g 13.8g 2%
Calories 31kcal 56kcal 1%
Polyunsaturated fat 0.184g 0.088g 1%
Zinc 0.12mg 0.23mg 1%
Folate 12µg 8µg 1%
Protein 1.04g 1.4g 1%
Magnesium 10mg 13mg 1%
Fats 0.33g 0.2g 0%
Net carbs 3.93g 9.5g N/A
Sugar 3.98g 7.37g N/A
Sodium 2mg 1mg 0%
Vitamin A 3µg 2µg 0%
Vitamin E 0.15mg 0.1mg 0%
Selenium 0.6µg 0.6µg 0%
Choline 7.6mg 7.6mg 0%
Saturated fat 0.019g 0.017g 0%
Monounsaturated fat 0.03g 0.028g 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more FatsFats +65%
Contains more ProteinProtein +34.6%
Contains more CarbsCarbs +105.1%
Contains more OtherOther +25%
~equal in Water ~83.95g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Poly. FatPolyunsaturated fat +109.1%
Contains less Sat. FatSaturated fat -10.5%
~equal in Monounsaturated fat ~0.028g

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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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.