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Carambola vs Mulberry - In-Depth Nutrition Comparison

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Significant differences between Carambola and Mulberry

  • Carambola is richer in Copper, while Mulberry is higher in Iron, Vitamin B2, and Vitamin K.
  • Mulberry covers your daily Iron needs 22% more than Carambola.
  • Carambola has 2 times more Copper than Mulberry. Carambola has 0.137mg of Copper, while Mulberry has 0.06mg.

Specific food types used in this comparison are Carambola, (starfruit), raw and Mulberries, raw.

Infographic

Carambola vs Mulberry 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 less Sodium -80%
Contains more Copper +128.3%
Contains more Calcium +1200%
Contains more Iron +2212.5%
Contains more Magnesium +80%
Contains more Phosphorus +216.7%
Contains more Potassium +45.9%
Equal in Zinc - 0.12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 3% 8% 6% 12% 1% 4% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
Contains less Sodium -80%
Contains more Copper +128.3%
Contains more Calcium +1200%
Contains more Iron +2212.5%
Contains more Magnesium +80%
Contains more Phosphorus +216.7%
Contains more Potassium +45.9%
Equal in Zinc - 0.12

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 A +144%
Contains more Folate +100%
Contains more Vitamin E +480%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +531.3%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +194.1%
Contains more Vitamin K +∞%
Equal in Vitamin C - 36.4
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 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +144%
Contains more Folate +100%
Contains more Vitamin E +480%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +531.3%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +194.1%
Contains more Vitamin K +∞%
Equal in Vitamin C - 36.4

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

All nutrients comparison - raw data values

Nutrient Carambola Mulberry Opinion
Net carbs 3.93g 8.1g Mulberry
Protein 1.04g 1.44g Mulberry
Fats 0.33g 0.39g Mulberry
Carbs 6.73g 9.8g Mulberry
Calories 31kcal 43kcal Mulberry
Starch g g
Fructose g g
Sugar 3.98g 8.1g Carambola
Fiber 2.8g 1.7g Carambola
Calcium 3mg 39mg Mulberry
Iron 0.08mg 1.85mg Mulberry
Magnesium 10mg 18mg Mulberry
Phosphorus 12mg 38mg Mulberry
Potassium 133mg 194mg Mulberry
Sodium 2mg 10mg Carambola
Zinc 0.12mg 0.12mg
Copper 0.137mg 0.06mg Carambola
Vitamin A 61IU 25IU Carambola
Vitamin E 0.15mg 0.87mg Mulberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 34.4mg 36.4mg Mulberry
Vitamin B1 0.014mg 0.029mg Mulberry
Vitamin B2 0.016mg 0.101mg Mulberry
Vitamin B3 0.367mg 0.62mg Mulberry
Vitamin B5 0.391mg mg Carambola
Vitamin B6 0.017mg 0.05mg Mulberry
Folate 12µg 6µg Carambola
Vitamin B12 0µg 0µg
Vitamin K 0µg 7.8µg Mulberry
Tryptophan 0.008mg mg Carambola
Threonine 0.044mg mg Carambola
Isoleucine 0.044mg mg Carambola
Leucine 0.077mg mg Carambola
Lysine 0.077mg mg Carambola
Methionine 0.021mg mg Carambola
Phenylalanine 0.037mg mg Carambola
Valine 0.05mg mg Carambola
Histidine 0.008mg mg Carambola
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 0.027g Carambola
Monounsaturated Fat 0.03g 0.041g Mulberry
Polyunsaturated fat 0.184g 0.207g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18
Mulberry
Mineral Summary Score
10
Carambola
19
Mulberry

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%
Mulberry
Carbohydrates
7%
Carambola
10%
Mulberry
Fats
2%
Carambola
2%
Mulberry

Comparison summary

Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 20)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.4)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 4.12g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.008g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.