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Carambola vs. Milk — In-Depth Nutrition Comparison

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Important differences between carambola and milk

  • Carambola has more vitamin C, copper, and fiber; however, milk is richer in vitamin B12, vitamin B2, calcium, phosphorus, and vitamin D.
  • Carambola's daily need coverage for vitamin C is 38% more.
  • Carambola has a higher glycemic index. The glycemic index of carambola is 45, while the glycemic index of milk is 31.

The food varieties used in the comparison are Carambola, (starfruit), raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Carambola vs Milk 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%
Milk
Milk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more IronIron +166.7%
Contains more CopperCopper +1270%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +1133.3%
Contains more CalciumCalcium +4066.7%
Contains more PotassiumPotassium +12.8%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +691.7%
Contains more SeleniumSelenium +450%
~equal in Magnesium ~11mg

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%
Milk
Milk
8
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1400%
Contains more Vitamin B3Vitamin B3 +294.6%
Contains more FolateFolate +140%
Contains more Vitamin AVitamin A +1833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +1056.3%
Contains more Vitamin B6Vitamin B6 +117.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +132.9%
~equal in Vitamin B5 ~0.361mg

All nutrients comparison - raw data values

Nutrient Carambola Milk DV% diff.
Vitamin C 34.4mg 0mg 38%
Vitamin B12 0µg 0.47µg 20%
Copper 0.137mg 0.01mg 14%
Vitamin B2 0.016mg 0.185mg 13%
Phosphorus 12mg 95mg 12%
Calcium 3mg 125mg 12%
Fiber 2.8g 0g 11%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Vitamin A 3µg 58µg 6%
Protein 1.04g 3.37g 5%
Selenium 0.6µg 3.3µg 5%
Saturated fat 0.019g 0.633g 3%
Zinc 0.12mg 0.42mg 3%
Vitamin B3 0.367mg 0.093mg 2%
Sodium 2mg 44mg 2%
Vitamin B6 0.017mg 0.037mg 2%
Folate 12µg 5µg 2%
Choline 7.6mg 17.7mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B5 0.391mg 0.361mg 1%
Monounsaturated fat 0.03g 0.277g 1%
Polyunsaturated fat 0.184g 0.035g 1%
Calories 31kcal 42kcal 1%
Vitamin B1 0.014mg 0.02mg 1%
Manganese 0.037mg 0.003mg 1%
Vitamin E 0.15mg 0.01mg 1%
Iron 0.08mg 0.03mg 1%
Potassium 133mg 150mg 1%
Carbs 6.73g 4.99g 1%
Fats 0.33g 0.97g 1%
Net carbs 3.93g 4.99g N/A
Magnesium 10mg 11mg 0%
Sugar 3.98g 5.2g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.008mg 0.043mg 0%
Threonine 0.044mg 0.143mg 0%
Isoleucine 0.044mg 0.174mg 0%
Leucine 0.077mg 0.319mg 0%
Lysine 0.077mg 0.282mg 0%
Methionine 0.021mg 0.088mg 0%
Phenylalanine 0.037mg 0.174mg 0%
Valine 0.05mg 0.22mg 0%
Histidine 0.008mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more CarbsCarbs +34.9%
Contains more ProteinProtein +224%
Contains more FatsFats +193.9%
Contains more OtherOther +44.2%
~equal in Water ~89.92g

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -97%
Contains more Poly. FatPolyunsaturated fat +425.7%
Contains more Mono. FatMonounsaturated fat +823.3%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.