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Carambola vs. Brazil nut — In-Depth Nutrition Comparison

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How are carambola and brazil nut different?

  • Carambola is richer in vitamin C, while brazil nut is higher in selenium, copper, phosphorus, magnesium, manganese, vitamin B1, vitamin E, and zinc.
  • Brazil nut covers your daily need for selenium, 3484% more than carambola.
  • Carambola contains 49 times more vitamin C than brazil nut. Carambola contains 34.4mg of vitamin C, while brazil nut contains 0.7mg.
  • Carambola is lower in saturated fat.
  • Carambola has a higher glycemic index (45) than brazil nut (10).

Carambola, (starfruit), raw and Nuts, brazilnuts, dried, unblanched types were used in this article.

Infographic

Carambola vs Brazil nut 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" 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +3660%
Contains more CalciumCalcium +5233.3%
Contains more PotassiumPotassium +395.5%
Contains more IronIron +2937.5%
Contains more CopperCopper +1172.3%
Contains more ZincZinc +3283.3%
Contains more PhosphorusPhosphorus +5941.7%
Contains more ManganeseManganese +3205.4%
Contains more SeleniumSelenium +319400%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +4814.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +24.4%
Contains more Vitamin B5Vitamin B5 +112.5%
Contains more Vitamin EVitamin E +3666.7%
Contains more Vitamin B1Vitamin B1 +4307.1%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more Vitamin B6Vitamin B6 +494.1%
Contains more FolateFolate +83.3%
Contains more CholineCholine +278.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Carambola Brazil nut DV% diff.
Selenium 0.6µg 1917µg 3484%
Copper 0.137mg 1.743mg 178%
Polyunsaturated fat 0.184g 24.399g 161%
Fats 0.33g 67.1g 103%
Phosphorus 12mg 725mg 102%
Magnesium 10mg 376mg 87%
Saturated fat 0.019g 16.134g 73%
Monounsaturated fat 0.03g 23.879g 60%
Manganese 0.037mg 1.223mg 52%
Vitamin B1 0.014mg 0.617mg 50%
Vitamin C 34.4mg 0.7mg 37%
Vitamin E 0.15mg 5.65mg 37%
Zinc 0.12mg 4.06mg 36%
Calories 31kcal 659kcal 31%
Iron 0.08mg 2.43mg 29%
Protein 1.04g 14.32g 27%
Fiber 2.8g 7.5g 19%
Calcium 3mg 160mg 16%
Potassium 133mg 659mg 15%
Vitamin B6 0.017mg 0.101mg 6%
Choline 7.6mg 28.8mg 4%
Vitamin B5 0.391mg 0.184mg 4%
Folate 12µg 22µg 3%
Carbs 6.73g 11.74g 2%
Vitamin B2 0.016mg 0.035mg 1%
Net carbs 3.93g 4.24g N/A
Sugar 3.98g 2.33g N/A
Starch 0.25g 0%
Sodium 2mg 3mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B3 0.367mg 0.295mg 0%
Tryptophan 0.008mg 0.135mg 0%
Threonine 0.044mg 0.365mg 0%
Isoleucine 0.044mg 0.518mg 0%
Leucine 0.077mg 1.19mg 0%
Lysine 0.077mg 0.49mg 0%
Methionine 0.021mg 1.124mg 0%
Phenylalanine 0.037mg 0.639mg 0%
Valine 0.05mg 0.76mg 0%
Histidine 0.008mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g 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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more WaterWater +2571.9%
Contains more ProteinProtein +1276.9%
Contains more FatsFats +20233.3%
Contains more CarbsCarbs +74.4%
Contains more OtherOther +557.7%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +79496.7%
Contains more Poly. FatPolyunsaturated fat +13160.3%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.