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  6. Carambola vs. Dates

Carambola vs. Dates — In-Depth Nutrition Comparison

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What are the differences between carambola and dates?

  • Carambola is higher in vitamin C, yet dates are higher in fiber, potassium, iron, vitamin B6, manganese, magnesium, copper, phosphorus, and vitamin B3.
  • Carambola's daily need coverage for vitamin C is 38% more.

We used Carambola, (starfruit), raw and Dates, deglet noor types in this article.

Infographic

Carambola vs Dates 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%
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +330%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +393.2%
Contains more IronIron +1175%
Contains more CopperCopper +50.4%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +416.7%
Contains more ManganeseManganese +608.1%
Contains more SeleniumSelenium +400%
~equal in Sodium ~2mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 115% 0% 1% 3% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9%
Dates
Dates
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Contains more Vitamin CVitamin C +8500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B2Vitamin B2 +312.5%
Contains more Vitamin B3Vitamin B3 +247.1%
Contains more Vitamin B5Vitamin B5 +50.6%
Contains more Vitamin B6Vitamin B6 +870.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carambola Dates DV% diff.
Vitamin C 34.4mg 0.4mg 38%
Fructose 19.56g 24%
Carbs 6.73g 75.03g 23%
Fiber 2.8g 8g 21%
Potassium 133mg 656mg 15%
Calories 31kcal 282kcal 13%
Iron 0.08mg 1.02mg 12%
Vitamin B6 0.017mg 0.165mg 11%
Manganese 0.037mg 0.262mg 10%
Magnesium 10mg 43mg 8%
Copper 0.137mg 0.206mg 8%
Phosphorus 12mg 62mg 7%
Vitamin B3 0.367mg 1.274mg 6%
Calcium 3mg 39mg 4%
Selenium 0.6µg 3µg 4%
Vitamin B2 0.016mg 0.066mg 4%
Vitamin B5 0.391mg 0.589mg 4%
Protein 1.04g 2.45g 3%
Vitamin B1 0.014mg 0.052mg 3%
Zinc 0.12mg 0.29mg 2%
Vitamin K 0µg 2.7µg 2%
Folate 12µg 19µg 2%
Vitamin E 0.15mg 0.05mg 1%
Polyunsaturated fat 0.184g 0.019g 1%
Protein per 100 calories 3.4g 0.87g N/A
Calories per 10 g protein 298kcal 1151kcal N/A
Weight per 100 calories 323g 35g N/A
Fats 0.33g 0.39g 0%
Net carbs 3.93g 67.03g N/A
Sugar 3.98g 63.35g N/A
Sodium 2mg 2mg 0%
Vitamin A 3µg 0µg 0%
Choline 7.6mg 6.3mg 0%
Saturated fat 0.019g 0.032g 0%
Monounsaturated fat 0.03g 0.036g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.044mg 0.043mg 0%
Isoleucine 0.044mg 0.049mg 0%
Leucine 0.077mg 0.084mg 0%
Lysine 0.077mg 0.066mg 0%
Methionine 0.021mg 0.022mg 0%
Phenylalanine 0.037mg 0.05mg 0%
Valine 0.05mg 0.071mg 0%
Histidine 0.008mg 0.032mg 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
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +345.1%
Contains more ProteinProtein +135.6%
Contains more FatsFats +18.2%
Contains more CarbsCarbs +1014.9%
Contains more OtherOther +207.7%

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
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains less Sat. FatSaturated fat -40.6%
Contains more Poly. FatPolyunsaturated fat +868.4%
Contains more Mono. FatMonounsaturated fat +20%

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.