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Carambola vs. Passion fruit — In-Depth Nutrition Comparison

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Differences between carambola and passion fruit

  • Carambola is higher in copper; however, passion fruit is richer in fiber, vitamin A, iron, vitamin B2, phosphorus, vitamin B3, vitamin B6, and potassium.
  • Passion fruit's daily need coverage for fiber is 30% higher.
  • Carambola has 2 times more copper than passion fruit. While carambola has 0.137mg of copper, passion fruit has only 0.086mg.
  • Passion fruit has a lower glycemic index (16) than carambola (45).

The food types used in this comparison are Carambola, (starfruit), raw and Passion-fruit, (granadilla), purple, raw.

Infographic

Carambola vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CopperCopper +59.3%
Contains more ZincZinc +20%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +190%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +161.7%
Contains more IronIron +1900%
Contains more PhosphorusPhosphorus +466.7%
~equal in Selenium ~0.6µg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin CVitamin C +14.7%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B3Vitamin B3 +308.7%
Contains more Vitamin B6Vitamin B6 +488.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Carambola Passion fruit DV% diff.
Fiber 2.8g 10.4g 30%
Iron 0.08mg 1.6mg 19%
Vitamin B2 0.016mg 0.13mg 9%
Vitamin B5 0.391mg 8%
Phosphorus 12mg 68mg 8%
Vitamin A 3µg 64µg 7%
Vitamin B3 0.367mg 1.5mg 7%
Carbs 6.73g 23.38g 6%
Potassium 133mg 348mg 6%
Vitamin B6 0.017mg 0.1mg 6%
Copper 0.137mg 0.086mg 6%
Vitamin C 34.4mg 30mg 5%
Magnesium 10mg 29mg 5%
Calories 31kcal 97kcal 3%
Protein 1.04g 2.2g 2%
Polyunsaturated fat 0.184g 0.411g 2%
Manganese 0.037mg 2%
Vitamin K 0µg 0.7µg 1%
Folate 12µg 14µg 1%
Vitamin B1 0.014mg 0mg 1%
Fats 0.33g 0.7g 1%
Vitamin E 0.15mg 0.02mg 1%
Sodium 2mg 28mg 1%
Calcium 3mg 12mg 1%
Net carbs 3.93g 12.98g N/A
Sugar 3.98g 11.2g N/A
Zinc 0.12mg 0.1mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.019g 0.059g 0%
Choline 7.6mg 7.6mg 0%
Monounsaturated fat 0.03g 0.086g 0%
Tryptophan 0.008mg 0%
Threonine 0.044mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.077mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.037mg 0%
Valine 0.05mg 0%
Histidine 0.008mg 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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more WaterWater +25.3%
Contains more ProteinProtein +111.5%
Contains more FatsFats +112.1%
Contains more CarbsCarbs +247.4%
Contains more OtherOther +51.9%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains less Sat. FatSaturated fat -67.8%
Contains more Mono. FatMonounsaturated fat +186.7%
Contains more Poly. FatPolyunsaturated fat +123.4%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.