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Carambola vs. Prune — In-Depth Nutrition Comparison

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Differences between Carambola and Prune

  • Carambola is higher in Vitamin C, however, Prune is richer in Vitamin K, Potassium, Fiber, Copper, Vitamin B6, Vitamin B2, Manganese, Iron, and Vitamin B3.
  • Prune's daily need coverage for Vitamin K is 50% higher.
  • Carambola has 57 times more Vitamin C than Prune. While Carambola has 34.4mg of Vitamin C, Prune has only 0.6mg.

The food types used in this comparison are Carambola, (starfruit), raw and Plums, dried (prunes), uncooked.

Infographic

Carambola vs Prune 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
1
:
8
Prune
Prune
Contains more Selenium +100%
Contains more Calcium +1333.3%
Contains more Iron +1062.5%
Contains more Magnesium +310%
Contains more Phosphorus +475%
Contains more Potassium +450.4%
Contains more Zinc +266.7%
Contains more Copper +105.1%
Contains more Manganese +708.1%
Equal in Sodium - 2
Carambola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Selenium +100%
Contains more Calcium +1333.3%
Contains more Iron +1062.5%
Contains more Magnesium +310%
Contains more Phosphorus +475%
Contains more Potassium +450.4%
Contains more Zinc +266.7%
Contains more Copper +105.1%
Contains more Manganese +708.1%
Equal in Sodium - 2

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
2
:
8
Prune
Prune
Contains more Vitamin C +5633.3%
Contains more Folate +200%
Contains more Vitamin A +1180.3%
Contains more Vitamin E +186.7%
Contains more Vitamin B1 +264.3%
Contains more Vitamin B2 +1062.5%
Contains more Vitamin B3 +412.8%
Contains more Vitamin B6 +1105.9%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.422
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%
Prune
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +5633.3%
Contains more Folate +200%
Contains more Vitamin A +1180.3%
Contains more Vitamin E +186.7%
Contains more Vitamin B1 +264.3%
Contains more Vitamin B2 +1062.5%
Contains more Vitamin B3 +412.8%
Contains more Vitamin B6 +1105.9%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.422

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carambola
Carambola
1
:
4
Prune
Prune
Contains more Water +195.5%
Contains more Protein +109.6%
Contains more Fats +15.2%
Contains more Carbs +849.2%
Contains more Other +407.7%
Carambola
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Water +195.5%
Contains more Protein +109.6%
Contains more Fats +15.2%
Contains more Carbs +849.2%
Contains more Other +407.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carambola
Carambola
2
:
1
Prune
Prune
Contains less Saturated Fat -78.4%
Contains more Polyunsaturated fat +196.8%
Contains more Monounsaturated Fat +76.7%
Carambola
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -78.4%
Contains more Polyunsaturated fat +196.8%
Contains more Monounsaturated Fat +76.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carambola Prune Opinion
Net carbs 3.93g 56.78g Prune
Protein 1.04g 2.18g Prune
Fats 0.33g 0.38g Prune
Carbs 6.73g 63.88g Prune
Calories 31kcal 240kcal Prune
Starch 5.11g Prune
Fructose 12.45g Prune
Sugar 3.98g 38.13g Carambola
Fiber 2.8g 7.1g Prune
Calcium 3mg 43mg Prune
Iron 0.08mg 0.93mg Prune
Magnesium 10mg 41mg Prune
Phosphorus 12mg 69mg Prune
Potassium 133mg 732mg Prune
Sodium 2mg 2mg
Zinc 0.12mg 0.44mg Prune
Copper 0.137mg 0.281mg Prune
Manganese 0.037mg 0.299mg Prune
Selenium 0.6µg 0.3µg Carambola
Vitamin A 61IU 781IU Prune
Vitamin A RAE 3µg 39µg Prune
Vitamin E 0.15mg 0.43mg Prune
Vitamin C 34.4mg 0.6mg Carambola
Vitamin B1 0.014mg 0.051mg Prune
Vitamin B2 0.016mg 0.186mg Prune
Vitamin B3 0.367mg 1.882mg Prune
Vitamin B5 0.391mg 0.422mg Prune
Vitamin B6 0.017mg 0.205mg Prune
Folate 12µg 4µg Carambola
Vitamin K 0µg 59.5µg Prune
Tryptophan 0.008mg 0.025mg Prune
Threonine 0.044mg 0.049mg Prune
Isoleucine 0.044mg 0.041mg Carambola
Leucine 0.077mg 0.066mg Carambola
Lysine 0.077mg 0.05mg Carambola
Methionine 0.021mg 0.016mg Carambola
Phenylalanine 0.037mg 0.052mg Prune
Valine 0.05mg 0.056mg Prune
Histidine 0.008mg 0.027mg Prune
Saturated Fat 0.019g 0.088g Carambola
Monounsaturated Fat 0.03g 0.053g Prune
Polyunsaturated fat 0.184g 0.062g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Prune
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
31%
Prune
Minerals Daily Need Coverage Score
9%
Carambola
32%
Prune

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 34.15g)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.069g)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $0.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.