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  6. Carambola vs. Mashed potato

Carambola vs. Mashed potato — In-Depth Nutrition Comparison

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How are carambola and mashed potato different?

  • Carambola is higher in vitamin C, copper, and fiber; however, mashed potato is richer in vitamin B6, phosphorus, and polyunsaturated fat.
  • Daily need coverage for vitamin C for carambola is 38% higher.
  • Carambola contains 8 times more sugar than mashed potato. While carambola contains 3.98g of sugar, mashed potato contains only 0.5g.
  • Carambola has a lower glycemic index (45) than mashed potato (87).

Carambola, (starfruit), raw and Fast foods, potato, mashed are the varieties used in this article.

Infographic

Carambola vs Mashed potato 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" 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more CopperCopper +291.4%
Contains less SodiumSodium -99.3%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +115%
Contains more IronIron +287.5%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +391.7%
Contains more ManganeseManganese +164.9%
Contains more SeleniumSelenium +33.3%

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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B3Vitamin B3 +194.3%
Contains more Vitamin B6Vitamin B6 +605.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +76.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.015mg
~equal in Vitamin B2 ~0.015mg

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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more WaterWater +14.8%
Contains more ProteinProtein +58.7%
Contains more FatsFats +754.5%
Contains more CarbsCarbs +117.7%
Contains more OtherOther +142.3%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -96.7%
Contains more Mono. FatMonounsaturated fat +2300%
Contains more Poly. FatPolyunsaturated fat +629.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carambola Mashed potato
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins 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 Mashed potato DV% diff.
Vitamin C 34.4mg 0mg 38%
Sodium 2mg 306mg 13%
Copper 0.137mg 0.035mg 11%
Vitamin B6 0.017mg 0.12mg 8%
Vitamin B5 0.391mg 8%
Polyunsaturated fat 0.184g 1.342g 8%
Phosphorus 12mg 59mg 7%
Fiber 2.8g 1.3g 6%
Vitamin K 0µg 5.9µg 5%
Starch 12.1g 5%
Potassium 133mg 286mg 5%
Vitamin A 3µg 43µg 4%
Vitamin B3 0.367mg 1.08mg 4%
Fats 0.33g 2.82g 4%
Saturated fat 0.019g 0.577g 3%
Vitamin B12 0µg 0.07µg 3%
Manganese 0.037mg 0.098mg 3%
Calories 31kcal 89kcal 3%
Carbs 6.73g 14.65g 3%
Iron 0.08mg 0.31mg 3%
Vitamin E 0.15mg 0.42mg 2%
Monounsaturated fat 0.03g 0.72g 2%
Calcium 3mg 18mg 2%
Folate 12µg 9µg 1%
Zinc 0.12mg 0.22mg 1%
Choline 7.6mg 13.4mg 1%
Protein 1.04g 1.65g 1%
Magnesium 10mg 15mg 1%
Net carbs 3.93g 13.35g N/A
Sugar 3.98g 0.5g N/A
Selenium 0.6µg 0.8µg 0%
Vitamin B1 0.014mg 0.015mg 0%
Vitamin B2 0.016mg 0.015mg 0%
Trans fat 0g 0.105g N/A
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%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Carambola
9%
Mashed potato
Minerals Daily Need Coverage Score
9%
Carambola
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.48g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $1.8)
Which food is richer in minerals?
Mashed potato
Mashed potato is relatively richer in minerals
Which food is richer in vitamins?
Mashed potato
Mashed potato is relatively richer in vitamins
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 304mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 0.558g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.