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Carambola vs Jackfruit - In-Depth Nutrition Comparison

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The main differences between Carambola and Jackfruit

  • Carambola has more Vitamin C, Copper and Fiber, however Jackfruit has more Vitamin B6, Potassium and Vitamin B1.
  • Daily need coverage for Vitamin B6 from Jackfruit is 24% higher.
  • Jackfruit has 3 times less Vitamin C than Carambola. Carambola has 34.4mg of Vitamin C, while Jackfruit has 13.7mg.
  • Carambola is lower in Sugars.

Food types used in this article are Carambola, (starfruit), raw and Jackfruit, raw.

Infographic

Carambola vs Jackfruit 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 +80.3%
Contains more Iron +187.5%
Contains more Calcium +700%
Contains more Potassium +236.8%
Contains more Magnesium +190%
Contains more Phosphorus +75%
Equal in Zinc - 0.13
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 1% 12% 8% 46% 4% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 9% 8% 40% 21% 26% 4% 9% 1%
Contains more Copper +80.3%
Contains more Iron +187.5%
Contains more Calcium +700%
Contains more Potassium +236.8%
Contains more Magnesium +190%
Contains more Phosphorus +75%
Equal in Zinc - 0.13
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 +151.1%
Contains more Vitamin B5 +66.4%
Contains more Vitamin A +80.3%
Contains more Vitamin E +126.7%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +150.7%
Contains more Vitamin B6 +1835.3%
Contains more Folate +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 115% 4% 3% 0% 4% 4% 7% 24% 4% 0% 0% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 7% 7% 0% 27% 13% 18% 15% 76% 0% 0% 18%
Contains more Vitamin C +151.1%
Contains more Vitamin B5 +66.4%
Contains more Vitamin A +80.3%
Contains more Vitamin E +126.7%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +150.7%
Contains more Vitamin B6 +1835.3%
Contains more Folate +100%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
14
Carambola
19
Jackfruit
Mineral Summary Score
10
Carambola
14
Jackfruit

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 the food
Protein
6%
Carambola
10%
Jackfruit
Carbohydrates
7%
Carambola
23%
Jackfruit
Fats
2%
Carambola
3%
Jackfruit

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carambola Jackfruit
Rich in minerals ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Carambola Jackfruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.3)
Which food contains less Sugars?
Carambola
Carambola contains less Sugars (difference - 15.1g)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.176g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Carambola Jackfruit Opinion
Calories 31 95 Jackfruit
Protein 1.04 1.72 Jackfruit
Fats 0.33 0.64 Jackfruit
Vitamin C 34.4 13.7 Carambola
Carbs 6.73 23.25 Jackfruit
Cholesterol 0 0
Vitamin D 0 Carambola
Iron 0.08 0.23 Jackfruit
Calcium 3 24 Jackfruit
Potassium 133 448 Jackfruit
Magnesium 10 29 Jackfruit
Sugars 3.98 19.08 Carambola
Fiber 2.8 1.5 Carambola
Copper 0.137 0.076 Carambola
Zinc 0.12 0.13 Jackfruit
Starch 1.47 Jackfruit
Phosphorus 12 21 Jackfruit
Sodium 2 2
Vitamin A 61 110 Jackfruit
Vitamin E 0.15 0.34 Jackfruit
Vitamin D 0 Carambola
Vitamin B1 0.014 0.105 Jackfruit
Vitamin B2 0.016 0.055 Jackfruit
Vitamin B3 0.367 0.92 Jackfruit
Vitamin B5 0.391 0.235 Carambola
Vitamin B6 0.017 0.329 Jackfruit
Vitamin B12 0 0
Vitamin K 0 Carambola
Folate 12 24 Jackfruit
Trans Fat 0 0
Saturated Fat 0.019 0.195 Carambola
Monounsaturated Fat 0.03 0.155 Jackfruit
Polyunsaturated fat 0.184 0.094 Carambola
Tryptophan 0.008 0.034 Jackfruit
Threonine 0.044 0.086 Jackfruit
Isoleucine 0.044 0.069 Jackfruit
Leucine 0.077 0.103 Jackfruit
Lysine 0.077 0.069 Carambola
Methionine 0.021 0.034 Jackfruit
Phenylalanine 0.037 0.052 Jackfruit
Valine 0.05 0.086 Jackfruit
Histidine 0.008 0.034 Jackfruit
Fructose 9.19 Jackfruit

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 of 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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.