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  6. Carambola vs. Palm oil

Carambola vs. Palm oil — In-Depth Nutrition Comparison

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A recap on differences between Carambola and Palm oil

  • Carambola has more Vitamin C, Copper, Fiber, and Vitamin B5, however, Palm oil is higher in Vitamin E , and Vitamin K.
  • Palm oil covers your daily Saturated Fat needs 246% more than Carambola.
  • Carambola has less Saturated Fat.

Food varieties used in this article are Carambola, (starfruit), raw and Oil, palm.

Infographic

Carambola vs Palm oil 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.
Carambola
Carambola
9
:
1
Palm oil
Palm oil
Contains more Calcium +∞%
Contains more Iron +700%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Carambola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Palm oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +700%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Carambola
Carambola
9
:
2
Palm oil
Palm oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +10526.7%
Contains more Vitamin K +∞%
Carambola
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%
Palm oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +10526.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carambola
Carambola
4
:
1
Palm oil
Palm oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +30203%
Carambola
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Palm oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +30203%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carambola
Carambola
1
:
2
Palm oil
Palm oil
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +123233.3%
Contains more Polyunsaturated fat +4954.3%
Carambola
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Palm oil
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +123233.3%
Contains more Polyunsaturated fat +4954.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carambola Palm oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Carambola Palm oil Opinion
Net carbs 3.93g 0g Carambola
Protein 1.04g 0g Carambola
Fats 0.33g 100g Palm oil
Carbs 6.73g 0g Carambola
Calories 31kcal 884kcal Palm oil
Sugar 3.98g 0g Palm oil
Fiber 2.8g 0g Carambola
Calcium 3mg 0mg Carambola
Iron 0.08mg 0.01mg Carambola
Magnesium 10mg 0mg Carambola
Phosphorus 12mg 0mg Carambola
Potassium 133mg 0mg Carambola
Sodium 2mg 0mg Palm oil
Zinc 0.12mg 0mg Carambola
Copper 0.137mg 0mg Carambola
Manganese 0.037mg Carambola
Selenium 0.6µg 0µg Carambola
Vitamin A 61IU 0IU Carambola
Vitamin A RAE 3µg 0µg Carambola
Vitamin E 0.15mg 15.94mg Palm oil
Vitamin C 34.4mg 0mg Carambola
Vitamin B1 0.014mg 0mg Carambola
Vitamin B2 0.016mg 0mg Carambola
Vitamin B3 0.367mg 0mg Carambola
Vitamin B5 0.391mg 0mg Carambola
Vitamin B6 0.017mg 0mg Carambola
Folate 12µg 0µg Carambola
Vitamin K 0µg 8µg Palm oil
Tryptophan 0.008mg 0mg Carambola
Threonine 0.044mg 0mg Carambola
Isoleucine 0.044mg 0mg Carambola
Leucine 0.077mg 0mg Carambola
Lysine 0.077mg 0mg Carambola
Methionine 0.021mg 0mg Carambola
Phenylalanine 0.037mg 0mg Carambola
Valine 0.05mg 0mg Carambola
Histidine 0.008mg 0mg Carambola
Saturated Fat 0.019g 49.3g Carambola
Monounsaturated Fat 0.03g 37g Palm oil
Polyunsaturated fat 0.184g 9.3g Palm oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Palm oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Carambola
28%
Palm oil
Minerals Daily Need Coverage Score
9%
Carambola
0%
Palm oil

Comparison summary

Which food is lower in Sugar?
Palm oil
Palm oil is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Palm oil
Palm oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Palm oil
Palm oil is lower in glycemic index (difference - 45)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 49.281g)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $0.2)
Which food is richer in minerals?
Carambola
Carambola is relatively richer in minerals
Which food is richer in vitamins?
Carambola
Carambola is relatively richer in vitamins
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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.