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Carambola vs. Egg white — In-Depth Nutrition Comparison

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The main differences between carambola and egg whites

  • Carambola has more vitamin C, copper, and fiber; however, egg whites have more selenium and vitamin B2.
  • Daily need coverage for vitamin C for carambola is 38% higher.
  • Egg whites are lower in sugar.
  • Carambola has a higher glycemic index than egg whites.

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

Infographic

Carambola vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more CopperCopper +495.7%
Contains more ZincZinc +300%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +236.4%
Contains more CalciumCalcium +133.3%
Contains more PotassiumPotassium +22.6%
Contains more PhosphorusPhosphorus +25%
Contains more SeleniumSelenium +3233.3%
~equal in Magnesium ~11mg
~equal in Iron ~0.08mg

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B3Vitamin B3 +249.5%
Contains more Vitamin B5Vitamin B5 +105.8%
Contains more Vitamin B6Vitamin B6 +240%
Contains more FolateFolate +200%
Contains more CholineCholine +590.9%
Contains more Vitamin B2Vitamin B2 +2643.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more FatsFats +94.1%
Contains more CarbsCarbs +821.9%
Contains more ProteinProtein +948.1%
Contains more OtherOther +21.2%
~equal in Water ~87.57g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carambola Egg white
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Carambola Egg white DV% diff.
Vitamin C 34.4mg 0mg 38%
Selenium 0.6µg 20µg 35%
Vitamin B2 0.016mg 0.439mg 33%
Protein 1.04g 10.9g 20%
Copper 0.137mg 0.023mg 13%
Fiber 2.8g 0g 11%
Sodium 2mg 166mg 7%
Vitamin B12 0µg 0.09µg 4%
Vitamin B5 0.391mg 0.19mg 4%
Carbs 6.73g 0.73g 2%
Folate 12µg 4µg 2%
Vitamin B3 0.367mg 0.105mg 2%
Calories 31kcal 52kcal 1%
Manganese 0.037mg 0.011mg 1%
Choline 7.6mg 1.1mg 1%
Polyunsaturated fat 0.184g 0g 1%
Vitamin B6 0.017mg 0.005mg 1%
Vitamin B1 0.014mg 0.004mg 1%
Vitamin E 0.15mg 0mg 1%
Zinc 0.12mg 0.03mg 1%
Potassium 133mg 163mg 1%
Fats 0.33g 0.17g 0%
Net carbs 3.93g 0.73g N/A
Magnesium 10mg 11mg 0%
Calcium 3mg 7mg 0%
Iron 0.08mg 0.08mg 0%
Sugar 3.98g 0.71g N/A
Phosphorus 12mg 15mg 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.019g 0g 0%
Monounsaturated fat 0.03g 0g 0%
Tryptophan 0.008mg 0.125mg 0%
Threonine 0.044mg 0.449mg 0%
Isoleucine 0.044mg 0.661mg 0%
Leucine 0.077mg 1.016mg 0%
Lysine 0.077mg 0.806mg 0%
Methionine 0.021mg 0.399mg 0%
Phenylalanine 0.037mg 0.686mg 0%
Valine 0.05mg 0.809mg 0%
Histidine 0.008mg 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Carambola
10%
Egg white
Minerals Daily Need Coverage Score
9%
Carambola
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 3.27g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 0.019g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 45)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $0.8)
Which food is richer in minerals?
Egg white
Egg white is relatively richer in minerals
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 164mg)
Which food is richer in vitamins?
Carambola
Carambola is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.