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  6. Carambola vs. Jerusalem artichoke

Carambola vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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What are the main differences between carambola and jerusalem artichoke?

  • Carambola is richer in vitamin C, yet jerusalem artichoke is richer in iron, vitamin B1, phosphorus, potassium, and vitamin B3.
  • Jerusalem artichoke's daily need coverage for iron is 42% higher.
  • Carambola has 9 times more vitamin C than jerusalem artichoke. Carambola has 34.4mg of vitamin C, while jerusalem artichoke has 4mg.
  • Carambola contains less sugar.
  • Jerusalem artichoke has a lower glycemic index than carambola.

We used Carambola, (starfruit), raw and Jerusalem-artichokes, raw types in this comparison.

Infographic

Carambola vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +366.7%
Contains more PotassiumPotassium +222.6%
Contains more IronIron +4150%
Contains more PhosphorusPhosphorus +550%
Contains more ManganeseManganese +62.2%
Contains more SeleniumSelenium +16.7%
~equal in Copper ~0.14mg
~equal in Zinc ~0.12mg

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin CVitamin C +760%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +26.7%
Contains more Vitamin B1Vitamin B1 +1328.6%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +254.2%
Contains more Vitamin B6Vitamin B6 +352.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +294.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Carambola Jerusalem artichoke DV% diff.
Iron 0.08mg 3.4mg 42%
Vitamin C 34.4mg 4mg 34%
Vitamin B1 0.014mg 0.2mg 16%
Phosphorus 12mg 78mg 9%
Potassium 133mg 429mg 9%
Vitamin B3 0.367mg 1.3mg 6%
Vitamin B6 0.017mg 0.077mg 5%
Fiber 2.8g 1.6g 5%
Choline 7.6mg 30mg 4%
Carbs 6.73g 17.44g 4%
Vitamin B2 0.016mg 0.06mg 3%
Protein 1.04g 2g 2%
Calories 31kcal 73kcal 2%
Magnesium 10mg 17mg 2%
Polyunsaturated fat 0.184g 0.001g 1%
Manganese 0.037mg 0.06mg 1%
Calcium 3mg 14mg 1%
Fats 0.33g 0.01g 0%
Net carbs 3.93g 15.84g N/A
Sugar 3.98g 9.6g N/A
Copper 0.137mg 0.14mg 0%
Zinc 0.12mg 0.12mg 0%
Sodium 2mg 4mg 0%
Vitamin A 3µg 1µg 0%
Vitamin E 0.15mg 0.19mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B5 0.391mg 0.397mg 0%
Vitamin K 0µg 0.1µg 0%
Folate 12µg 13µg 0%
Saturated fat 0.019g 0g 0%
Monounsaturated fat 0.03g 0.004g 0%
Tryptophan 0.008mg 0%
Threonine 0.044mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.077mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.037mg 0%
Valine 0.05mg 0%
Histidine 0.008mg 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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more FatsFats +3200%
Contains more WaterWater +17.1%
Contains more ProteinProtein +92.3%
Contains more CarbsCarbs +159.1%
Contains more OtherOther +388.5%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +18300%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.