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Carambola vs. Peruvian groundcherry — In-Depth Nutrition Comparison

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How are Carambola and Peruvian groundcherry different?

  • Carambola is richer in Vitamin C, while Peruvian groundcherry is higher in Vitamin B3, Iron, and Vitamin B1.
  • Carambola covers your daily need of Vitamin C 26% more than Peruvian groundcherry.

Carambola, (starfruit), raw and Groundcherries, (cape-gooseberries or poha), raw types were used in this article.

Infographic

Carambola vs Peruvian groundcherry 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.
Contains more Calcium +200%
Contains more Iron +1150%
Contains more Phosphorus +233.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 38% 0% 18% 0% 0% 0% 0% 0% 0%
Contains more Calcium +200%
Contains more Iron +1150%
Contains more Phosphorus +233.3%

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.
:
Contains more Vitamin C +212.7%
Contains more Vitamin A +1080.3%
Contains more Vitamin B1 +685.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +662.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 3% 0% 115% 4% 4% 7% 24% 4% 9% 0% 5% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 44% 0% 0% 37% 28% 10% 53% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +212.7%
Contains more Vitamin A +1080.3%
Contains more Vitamin B1 +685.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +662.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +82.7%
Contains more Fats +112.1%
Contains more Carbs +66.4%
Contains more Other +53.8%
Equal in Water - 85.4
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
2% 11% 85%
Protein: 1.9 g
Fats: 0.7 g
Carbs: 11.2 g
Water: 85.4 g
Other: 0.8 g
Contains more Protein +82.7%
Contains more Fats +112.1%
Contains more Carbs +66.4%
Contains more Other +53.8%
Equal in Water - 85.4

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carambola Peruvian groundcherry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Peruvian groundcherry Opinion
Net carbs 3.93g 11.2g Peruvian groundcherry
Protein 1.04g 1.9g Peruvian groundcherry
Fats 0.33g 0.7g Peruvian groundcherry
Carbs 6.73g 11.2g Peruvian groundcherry
Calories 31kcal 53kcal Peruvian groundcherry
Sugar 3.98g Peruvian groundcherry
Fiber 2.8g Carambola
Calcium 3mg 9mg Peruvian groundcherry
Iron 0.08mg 1mg Peruvian groundcherry
Magnesium 10mg Carambola
Phosphorus 12mg 40mg Peruvian groundcherry
Potassium 133mg Carambola
Sodium 2mg Peruvian groundcherry
Zinc 0.12mg Carambola
Copper 0.137mg Carambola
Manganese 0.037mg Carambola
Selenium 0.6µg Carambola
Vitamin A 61IU 720IU Peruvian groundcherry
Vitamin A RAE 3µg 36µg Peruvian groundcherry
Vitamin E 0.15mg Carambola
Vitamin C 34.4mg 11mg Carambola
Vitamin B1 0.014mg 0.11mg Peruvian groundcherry
Vitamin B2 0.016mg 0.04mg Peruvian groundcherry
Vitamin B3 0.367mg 2.8mg Peruvian groundcherry
Vitamin B5 0.391mg Carambola
Vitamin B6 0.017mg Carambola
Folate 12µg Carambola
Choline 7.6mg Carambola
Tryptophan 0.008mg Carambola
Threonine 0.044mg Carambola
Isoleucine 0.044mg Carambola
Leucine 0.077mg Carambola
Lysine 0.077mg Carambola
Methionine 0.021mg Carambola
Phenylalanine 0.037mg Carambola
Valine 0.05mg Carambola
Histidine 0.008mg Carambola
Saturated Fat 0.019g Peruvian groundcherry
Monounsaturated Fat 0.03g Carambola
Polyunsaturated fat 0.184g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Peruvian groundcherry
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
13%
Peruvian groundcherry
Minerals Daily Need Coverage Score
9%
Carambola
6%
Peruvian groundcherry

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 10)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $1.8)
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. Peruvian groundcherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/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.