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Carambola vs Horned melon - In-Depth Nutrition Comparison

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Differences between Carambola and Horned melon

  • Carambola is higher in Vitamin C, and Copper, however Horned melon is richer in Iron, and Magnesium.
  • Carambola's daily need coverage for Vitamin C is 32% higher.
  • Carambola has 7 times more Copper than Horned melon. While Carambola has 0.137mg of Copper, Horned melon has only 0.02mg.

The food types used in this comparison are Carambola, (starfruit), raw and Horned melon (Kiwano).

Infographic

Carambola vs Horned melon 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 Copper +585%
Contains more Calcium +333.3%
Contains more Iron +1312.5%
Contains more Magnesium +300%
Contains more Phosphorus +208.3%
Contains more Zinc +300%
Equal in Potassium - 123
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 4% 43% 29% 16% 11% 1% 14% 7%
Contains more Copper +585%
Contains more Calcium +333.3%
Contains more Iron +1312.5%
Contains more Magnesium +300%
Contains more Phosphorus +208.3%
Contains more Zinc +300%
Equal in Potassium - 123
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 C +549.1%
Contains more Vitamin B5 +113.7%
Contains more Folate +300%
Contains more Vitamin A +141%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B3 +54%
Contains more Vitamin B6 +270.6%
Equal in Vitamin B2 - 0.015
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 9% 0% 0% 18% 7% 4% 11% 11% 15% 3% 0% 0%
Contains more Vitamin C +549.1%
Contains more Vitamin B5 +113.7%
Contains more Folate +300%
Contains more Vitamin A +141%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B3 +54%
Contains more Vitamin B6 +270.6%
Equal in Vitamin B2 - 0.015

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

All nutrients comparison - raw data values

Nutrient Carambola Horned melon Opinion
Net carbs 3.93g 7.56g Horned melon
Protein 1.04g 1.78g Horned melon
Fats 0.33g 1.26g Horned melon
Carbs 6.73g 7.56g Horned melon
Calories 31kcal 44kcal Horned melon
Starch g g
Fructose g g
Sugar 3.98g g Horned melon
Fiber 2.8g g Carambola
Calcium 3mg 13mg Horned melon
Iron 0.08mg 1.13mg Horned melon
Magnesium 10mg 40mg Horned melon
Phosphorus 12mg 37mg Horned melon
Potassium 133mg 123mg Carambola
Sodium 2mg 2mg
Zinc 0.12mg 0.48mg Horned melon
Copper 0.137mg 0.02mg Carambola
Vitamin A 61IU 147IU Horned melon
Vitamin E 0.15mg mg Carambola
Vitamin D 0IU IU Carambola
Vitamin D 0µg µg Carambola
Vitamin C 34.4mg 5.3mg Carambola
Vitamin B1 0.014mg 0.025mg Horned melon
Vitamin B2 0.016mg 0.015mg Carambola
Vitamin B3 0.367mg 0.565mg Horned melon
Vitamin B5 0.391mg 0.183mg Carambola
Vitamin B6 0.017mg 0.063mg Horned melon
Folate 12µg 3µg Carambola
Vitamin B12 0µg µg Carambola
Vitamin K 0µg µg Carambola
Tryptophan 0.008mg mg Carambola
Threonine 0.044mg mg Carambola
Isoleucine 0.044mg mg Carambola
Leucine 0.077mg mg Carambola
Lysine 0.077mg mg Carambola
Methionine 0.021mg mg Carambola
Phenylalanine 0.037mg mg Carambola
Valine 0.05mg mg Carambola
Histidine 0.008mg mg Carambola
Cholesterol 0mg mg Horned melon
Trans Fat 0g 0g
Saturated Fat 0.019g g Horned melon
Monounsaturated Fat 0.03g g Carambola
Polyunsaturated fat 0.184g g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Horned melon
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
6
Horned melon
Mineral Summary Score
10
Carambola
15
Horned melon

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
11%
Horned melon
Carbohydrates
7%
Carambola
8%
Horned melon
Fats
2%
Carambola
6%
Horned melon

Comparison summary

Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (difference - 3.98g)
Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.4)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Carambola
Carambola is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.