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Carambola vs Kiwifruit - In-Depth Nutrition Comparison

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How are Carambola and Kiwifruit different?

  • Kiwifruit is higher than Carambola in Vitamin C, Vitamin K, Vitamin E , and Potassium.
  • Kiwifruit covers your daily need of Vitamin C 65% more than Carambola.
  • Carambola is lower in Sugar.

Carambola, (starfruit), raw and Kiwifruit, green, raw types were used in this article.

Infographic

Carambola vs Kiwifruit infographic
Infographic link

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 less Sodium -33.3%
Contains more Iron +287.5%
Contains more Calcium +1033.3%
Contains more Potassium +134.6%
Contains more Magnesium +70%
Contains more Zinc +16.7%
Contains more Phosphorus +183.3%
Equal in Copper - 0.13
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 1% 12% 8% 46% 4% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Contains less Sodium -33.3%
Contains more Iron +287.5%
Contains more Calcium +1033.3%
Contains more Potassium +134.6%
Contains more Magnesium +70%
Contains more Zinc +16.7%
Contains more Phosphorus +183.3%
Equal in Copper - 0.13

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 B5 +113.7%
Contains more Vitamin C +169.5%
Contains more Vitamin A +42.6%
Contains more Vitamin E +873.3%
Contains more Vitamin B1 +92.9%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B6 +270.6%
Contains more Vitamin K +∞%
Contains more Folate +108.3%
Equal in Vitamin B3 - 0.341
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 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Contains more Vitamin B5 +113.7%
Contains more Vitamin C +169.5%
Contains more Vitamin A +42.6%
Contains more Vitamin E +873.3%
Contains more Vitamin B1 +92.9%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B6 +270.6%
Contains more Vitamin K +∞%
Contains more Folate +108.3%
Equal in Vitamin B3 - 0.341

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

All nutrients comparison - raw data values

Nutrient Carambola Kiwifruit Opinion
Calories 31kcal 61kcal Kiwifruit
Protein 1.04g 1.14g Kiwifruit
Fats 0.33g 0.52g Kiwifruit
Vitamin C 34.4mg 92.7mg Kiwifruit
Net carbs 3.93g 11.66g Kiwifruit
Carbs 6.73g 14.66g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.08mg 0.31mg Kiwifruit
Calcium 3mg 34mg Kiwifruit
Potassium 133mg 312mg Kiwifruit
Magnesium 10mg 17mg Kiwifruit
Sugar 3.98g 8.99g Carambola
Fiber 2.8g 3g Kiwifruit
Copper 0.137mg 0.13mg Carambola
Zinc 0.12mg 0.14mg Kiwifruit
Starch g 0g Kiwifruit
Phosphorus 12mg 34mg Kiwifruit
Sodium 2mg 3mg Carambola
Vitamin A 61IU 87IU Kiwifruit
Vitamin E 0.15mg 1.46mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.014mg 0.027mg Kiwifruit
Vitamin B2 0.016mg 0.025mg Kiwifruit
Vitamin B3 0.367mg 0.341mg Carambola
Vitamin B5 0.391mg 0.183mg Carambola
Vitamin B6 0.017mg 0.063mg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 0µg 40.3µg Kiwifruit
Folate 12µg 25µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.019g 0.029g Carambola
Monounsaturated Fat 0.03g 0.047g Kiwifruit
Polyunsaturated fat 0.184g 0.287g Kiwifruit
Tryptophan 0.008mg 0.015mg Kiwifruit
Threonine 0.044mg 0.047mg Kiwifruit
Isoleucine 0.044mg 0.051mg Kiwifruit
Leucine 0.077mg 0.066mg Carambola
Lysine 0.077mg 0.061mg Carambola
Methionine 0.021mg 0.024mg Kiwifruit
Phenylalanine 0.037mg 0.044mg Kiwifruit
Valine 0.05mg 0.057mg Kiwifruit
Histidine 0.008mg 0.027mg Kiwifruit
Fructose g 4.35g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Kiwifruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
42
Kiwifruit
Mineral Summary Score
10
Carambola
15
Kiwifruit

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
7%
Kiwifruit
Carbohydrates
7%
Carambola
15%
Kiwifruit
Fats
2%
Carambola
2%
Kiwifruit

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.3)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 5.01g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 13)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.