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Carambola vs Mamey Sapote - In-Depth Nutrition Comparison

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The main differences between Carambola and Mamey Sapote

  • Carambola has more Vitamin C, however Mamey Sapote has more Vitamin B6, Vitamin E , Fiber, Potassium, Iron, Copper, Vitamin B2, Manganese, and Vitamin B3.
  • Daily need coverage for Vitamin B6 from Mamey Sapote is 54% higher.

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

Infographic

Carambola vs Mamey Sapote 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 less Sodium -71.4%
Contains more Iron +875%
Contains more Calcium +500%
Contains more Potassium +241.4%
Contains more Copper +55.5%
Contains more Zinc +58.3%
Contains more Phosphorus +116.7%
Equal in Magnesium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 1% 12% 8% 46% 4% 6% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 6% 41% 8% 71% 6% 12% 1%
Contains less Sodium -71.4%
Contains more Iron +875%
Contains more Calcium +500%
Contains more Potassium +241.4%
Contains more Copper +55.5%
Contains more Zinc +58.3%
Contains more Phosphorus +116.7%
Equal in Magnesium - 11

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 +49.6%
Contains more Folate +71.4%
Contains more Vitamin A +134.4%
Contains more Vitamin E +1306.7%
Contains more Vitamin B2 +625%
Contains more Vitamin B3 +290.2%
Contains more Vitamin B6 +4135.3%
Equal in Vitamin B1 - 0.013
Equal in Vitamin B5 - 0.397
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 77% 9% 43% 0% 4% 27% 27% 24% 167% 0% 0% 6%
Contains more Vitamin C +49.6%
Contains more Folate +71.4%
Contains more Vitamin A +134.4%
Contains more Vitamin E +1306.7%
Contains more Vitamin B2 +625%
Contains more Vitamin B3 +290.2%
Contains more Vitamin B6 +4135.3%
Equal in Vitamin B1 - 0.013
Equal in Vitamin B5 - 0.397

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

All nutrients comparison - raw data values

Nutrient Carambola Mamey Sapote Opinion
Calories 31kcal 124kcal Mamey Sapote
Protein 1.04g 1.45g Mamey Sapote
Fats 0.33g 0.46g Mamey Sapote
Vitamin C 34.4mg 23mg Carambola
Net carbs 3.93g 26.7g Mamey Sapote
Carbs 6.73g 32.1g Mamey Sapote
Cholesterol 0mg 0mg
Vitamin D 0IU IU Carambola
Iron 0.08mg 0.78mg Mamey Sapote
Calcium 3mg 18mg Mamey Sapote
Potassium 133mg 454mg Mamey Sapote
Magnesium 10mg 11mg Mamey Sapote
Sugar 3.98g 20.14g Carambola
Fiber 2.8g 5.4g Mamey Sapote
Copper 0.137mg 0.213mg Mamey Sapote
Zinc 0.12mg 0.19mg Mamey Sapote
Starch g 6.33g Mamey Sapote
Phosphorus 12mg 26mg Mamey Sapote
Sodium 2mg 7mg Carambola
Vitamin A 61IU 143IU Mamey Sapote
Vitamin E 0.15mg 2.11mg Mamey Sapote
Vitamin D 0µg µg Carambola
Vitamin B1 0.014mg 0.013mg Carambola
Vitamin B2 0.016mg 0.116mg Mamey Sapote
Vitamin B3 0.367mg 1.432mg Mamey Sapote
Vitamin B5 0.391mg 0.397mg Mamey Sapote
Vitamin B6 0.017mg 0.72mg Mamey Sapote
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Carambola
Folate 12µg 7µg Carambola
Trans Fat 0g 0g
Saturated Fat 0.019g 0.169g Carambola
Monounsaturated Fat 0.03g 0.102g Mamey Sapote
Polyunsaturated fat 0.184g 0.097g Carambola
Tryptophan 0.008mg 0.049mg Mamey Sapote
Threonine 0.044mg 0.085mg Mamey Sapote
Isoleucine 0.044mg 0.061mg Mamey Sapote
Leucine 0.077mg 0.073mg Carambola
Lysine 0.077mg 0.073mg Carambola
Methionine 0.021mg 0.024mg Mamey Sapote
Phenylalanine 0.037mg 0.061mg Mamey Sapote
Valine 0.05mg 0.073mg Mamey Sapote
Histidine 0.008mg 0.049mg Mamey Sapote
Fructose g 7.66g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Mamey Sapote
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
32
Mamey Sapote
Mineral Summary Score
10
Carambola
21
Mamey Sapote

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
9%
Mamey Sapote
Carbohydrates
7%
Carambola
32%
Mamey Sapote
Fats
2%
Carambola
2%
Mamey Sapote

Comparison summary

Which food is richer in minerals?
Mamey Sapote
Mamey Sapote is relatively richer in minerals
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 16.16g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.15g)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.