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Carambola vs Longan - In-Depth Nutrition Comparison

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Important differences between Carambola and Longan

  • Carambola has more Fiber, however Longan is richer in Vitamin C, and Vitamin B2.
  • Longan's daily need coverage for Vitamin C is 55% more.
  • Carambola contains 3 times more Fiber than Longan. Carambola contains 2.8g of Fiber, while Longan contains 1.1g.

The food varieties used in the comparison are Carambola, (starfruit), raw and Longans, raw.

Infographic

Carambola vs Longan 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 more Calcium +200%
Contains more Zinc +140%
Contains more Iron +62.5%
Contains more Phosphorus +75%
Contains more Potassium +100%
Contains less Sodium -100%
Contains more Copper +23.4%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 3% 8% 6% 12% 1% 4% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 5% 8% 9% 24% 0% 2% 57%
Contains more Calcium +200%
Contains more Zinc +140%
Contains more Iron +62.5%
Contains more Phosphorus +75%
Contains more Potassium +100%
Contains less Sodium -100%
Contains more Copper +23.4%
Equal in Magnesium - 10

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
:
3
Longan
Contains more Vitamin B3 +22.3%
Contains more Vitamin C +144.2%
Contains more Vitamin B1 +121.4%
Contains more Vitamin B2 +775%
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 0% 0% 0% 280% 8% 33% 6% 0% 0% 0% 0% 0%
Contains more Vitamin B3 +22.3%
Contains more Vitamin C +144.2%
Contains more Vitamin B1 +121.4%
Contains more Vitamin B2 +775%

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

All nutrients comparison - raw data values

Nutrient Carambola Longan Opinion
Net carbs 3.93g 14.04g Longan
Protein 1.04g 1.31g Longan
Fats 0.33g 0.1g Carambola
Carbs 6.73g 15.14g Longan
Calories 31kcal 60kcal Longan
Starch g g
Fructose g g
Sugar 3.98g g Longan
Fiber 2.8g 1.1g Carambola
Calcium 3mg 1mg Carambola
Iron 0.08mg 0.13mg Longan
Magnesium 10mg 10mg
Phosphorus 12mg 21mg Longan
Potassium 133mg 266mg Longan
Sodium 2mg 0mg Longan
Zinc 0.12mg 0.05mg Carambola
Copper 0.137mg 0.169mg Longan
Vitamin A 61IU IU Carambola
Vitamin E 0.15mg mg Carambola
Vitamin D 0IU IU Carambola
Vitamin D 0µg µg Carambola
Vitamin C 34.4mg 84mg Longan
Vitamin B1 0.014mg 0.031mg Longan
Vitamin B2 0.016mg 0.14mg Longan
Vitamin B3 0.367mg 0.3mg Carambola
Vitamin B5 0.391mg mg Carambola
Vitamin B6 0.017mg mg Carambola
Folate 12µg µg Carambola
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Carambola
Tryptophan 0.008mg mg Carambola
Threonine 0.044mg 0.034mg Carambola
Isoleucine 0.044mg 0.026mg Carambola
Leucine 0.077mg 0.054mg Carambola
Lysine 0.077mg 0.046mg Carambola
Methionine 0.021mg 0.013mg Carambola
Phenylalanine 0.037mg 0.03mg Carambola
Valine 0.05mg 0.058mg Longan
Histidine 0.008mg 0.012mg Longan
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g g Longan
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 Longan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
27
Longan
Mineral Summary Score
10
Carambola
13
Longan

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
8%
Longan
Carbohydrates
7%
Carambola
15%
Longan
Fats
2%
Carambola
0%
Longan

Comparison summary

Which food is lower in Sugar?
Longan
Longan is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Longan
Longan contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Longan
Longan is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Longan
Longan is cheaper (difference - $0.4)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Longan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169089/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.