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  6. Carambola vs. Monterey Jack

Carambola vs. Monterey Jack — In-Depth Nutrition Comparison

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A recap on differences between carambola and monterey Jack

  • Carambola has more vitamin C; however, monterey Jack is higher in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
  • Monterey Jack covers your daily saturated fat needs 95% more than carambola.
  • Carambola has less sodium.
  • The glycemic index of carambola is higher.

Food varieties used in this article are Carambola, (starfruit), raw and Cheese, monterey.

Infographic

Carambola vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more PotassiumPotassium +64.2%
Contains more CopperCopper +328.1%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +236.4%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +24766.7%
Contains more IronIron +800%
Contains more ZincZinc +2400%
Contains more PhosphorusPhosphorus +3600%
Contains more SeleniumSelenium +2316.7%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +294.6%
Contains more Vitamin B5Vitamin B5 +86.2%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +2337.5%
Contains more Vitamin B6Vitamin B6 +364.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +102.6%
~equal in Vitamin B1 ~0.015mg

All nutrients comparison - raw data values

Nutrient Carambola Monterey Jack DV% diff.
Saturated fat 0.019g 19.066g 87%
Calcium 3mg 746mg 74%
Phosphorus 12mg 444mg 62%
Protein 1.04g 24.48g 47%
Fats 0.33g 30.28g 46%
Vitamin C 34.4mg 0mg 38%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Vitamin B2 0.016mg 0.39mg 29%
Zinc 0.12mg 3mg 26%
Sodium 2mg 600mg 26%
Selenium 0.6µg 14.5µg 25%
Monounsaturated fat 0.03g 8.751g 22%
Vitamin A 3µg 198µg 22%
Calories 31kcal 373kcal 17%
Copper 0.137mg 0.032mg 12%
Fiber 2.8g 0g 11%
Iron 0.08mg 0.72mg 8%
Polyunsaturated fat 0.184g 0.899g 5%
Vitamin B6 0.017mg 0.079mg 5%
Vitamin B5 0.391mg 0.21mg 4%
Magnesium 10mg 27mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Carbs 6.73g 0.68g 2%
Folate 12µg 18µg 2%
Vitamin K 0µg 2.5µg 2%
Vitamin B3 0.367mg 0.093mg 2%
Potassium 133mg 81mg 2%
Manganese 0.037mg 0.011mg 1%
Choline 7.6mg 15.4mg 1%
Vitamin E 0.15mg 0.26mg 1%
Net carbs 3.93g 0.68g N/A
Sugar 3.98g 0.5g N/A
Vitamin B1 0.014mg 0.015mg 0%
Tryptophan 0.008mg 0.315mg 0%
Threonine 0.044mg 0.871mg 0%
Isoleucine 0.044mg 1.519mg 0%
Leucine 0.077mg 2.344mg 0%
Lysine 0.077mg 2.037mg 0%
Methionine 0.021mg 0.641mg 0%
Phenylalanine 0.037mg 1.289mg 0%
Valine 0.05mg 1.635mg 0%
Histidine 0.008mg 0.859mg 0%

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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +889.7%
Contains more WaterWater +122.8%
Contains more ProteinProtein +2253.8%
Contains more FatsFats +9075.8%
Contains more OtherOther +582.7%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +29070%
Contains more Poly. FatPolyunsaturated fat +388.6%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.