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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
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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 Calcium +1200%
Contains more Iron +1175%
Contains more Magnesium +330%
Contains more Phosphorus +416.7%
Contains more Potassium +393.2%
Contains more Zinc +141.7%
Contains more Copper +50.4%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 3% 8% 6% 12% 1% 4% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Contains more Calcium +1200%
Contains more Iron +1175%
Contains more Magnesium +330%
Contains more Phosphorus +416.7%
Contains more Potassium +393.2%
Contains more Zinc +141.7%
Contains more Copper +50.4%
Equal in Sodium - 2

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 A +510%
Contains more Vitamin E +200%
Contains more Vitamin C +8500%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B3 +247.1%
Contains more Vitamin B5 +50.6%
Contains more Vitamin B6 +870.6%
Contains more Folate +58.3%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 3% 0% 115% 4% 4% 7% 24% 4% 9% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin A +510%
Contains more Vitamin E +200%
Contains more Vitamin C +8500%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B3 +247.1%
Contains more Vitamin B5 +50.6%
Contains more Vitamin B6 +870.6%
Contains more Folate +58.3%
Contains more Vitamin K +∞%

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 Dates
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Carambola Dates Opinion
Net carbs 3.93g 67.03g Dates
Protein 1.04g 2.45g Dates
Fats 0.33g 0.39g Dates
Carbs 6.73g 75.03g Dates
Calories 31kcal 282kcal Dates
Starch g g
Fructose g 19.56g Dates
Sugar 3.98g 63.35g Carambola
Fiber 2.8g 8g Dates
Calcium 3mg 39mg Dates
Iron 0.08mg 1.02mg Dates
Magnesium 10mg 43mg Dates
Phosphorus 12mg 62mg Dates
Potassium 133mg 656mg Dates
Sodium 2mg 2mg
Zinc 0.12mg 0.29mg Dates
Copper 0.137mg 0.206mg Dates
Vitamin A 61IU 10IU Carambola
Vitamin E 0.15mg 0.05mg Carambola
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 34.4mg 0.4mg Carambola
Vitamin B1 0.014mg 0.052mg Dates
Vitamin B2 0.016mg 0.066mg Dates
Vitamin B3 0.367mg 1.274mg Dates
Vitamin B5 0.391mg 0.589mg Dates
Vitamin B6 0.017mg 0.165mg Dates
Folate 12µg 19µg Dates
Vitamin B12 0µg 0µg
Vitamin K 0µg 2.7µg Dates
Tryptophan 0.008mg 0.012mg Dates
Threonine 0.044mg 0.043mg Carambola
Isoleucine 0.044mg 0.049mg Dates
Leucine 0.077mg 0.084mg Dates
Lysine 0.077mg 0.066mg Carambola
Methionine 0.021mg 0.022mg Dates
Phenylalanine 0.037mg 0.05mg Dates
Valine 0.05mg 0.071mg Dates
Histidine 0.008mg 0.032mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 0.032g Carambola
Monounsaturated Fat 0.03g 0.036g Dates
Polyunsaturated fat 0.184g 0.019g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Dates
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12
Dates
Mineral Summary Score
10
Carambola
30
Dates

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
15%
Dates
Carbohydrates
7%
Carambola
75%
Dates
Fats
2%
Carambola
2%
Dates

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 59.37g)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $0.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. 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.