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Carambola vs Quince - In-Depth Nutrition Comparison

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What are the main differences between Carambola and Quince?

  • Carambola is richer in Vitamin C, and Vitamin B5, yet Quince is richer in Iron.
  • Carambola's daily need coverage for Vitamin C is 22% higher.
  • Carambola has 5 times more Vitamin B5 than Quince. Carambola has 0.391mg of Vitamin B5, while Quince has 0.081mg.

We used Carambola, (starfruit), raw and Quinces, raw types in this comparison.

Infographic

Carambola vs Quince 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +25%
Contains less Sodium -50%
Contains more Zinc +200%
Contains more Calcium +266.7%
Contains more Iron +775%
Contains more Phosphorus +41.7%
Contains more Potassium +48.1%
Equal in Copper - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 3% 8% 6% 12% 1% 4% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 27% 6% 8% 18% 1% 2% 44%
Contains more Magnesium +25%
Contains less Sodium -50%
Contains more Zinc +200%
Contains more Calcium +266.7%
Contains more Iron +775%
Contains more Phosphorus +41.7%
Contains more Potassium +48.1%
Equal in Copper - 0.13

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Quince
Contains more Vitamin A +52.5%
Contains more Vitamin C +129.3%
Contains more Vitamin B3 +83.5%
Contains more Vitamin B5 +382.7%
Contains more Folate +300%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B6 +135.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 50% 5% 7% 4% 5% 10% 3% 0% 0%
Contains more Vitamin A +52.5%
Contains more Vitamin C +129.3%
Contains more Vitamin B3 +83.5%
Contains more Vitamin B5 +382.7%
Contains more Folate +300%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B6 +135.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carambola Quince
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Carambola Quince Opinion
Net carbs 3.93g 13.4g Quince
Protein 1.04g 0.4g Carambola
Fats 0.33g 0.1g Carambola
Carbs 6.73g 15.3g Quince
Calories 31kcal 57kcal Quince
Starch g g
Fructose g g
Sugar 3.98g g Quince
Fiber 2.8g 1.9g Carambola
Calcium 3mg 11mg Quince
Iron 0.08mg 0.7mg Quince
Magnesium 10mg 8mg Carambola
Phosphorus 12mg 17mg Quince
Potassium 133mg 197mg Quince
Sodium 2mg 4mg Carambola
Zinc 0.12mg 0.04mg Carambola
Copper 0.137mg 0.13mg Carambola
Vitamin A 61IU 40IU Carambola
Vitamin E 0.15mg mg Carambola
Vitamin D 0IU IU Carambola
Vitamin D 0µg µg Carambola
Vitamin C 34.4mg 15mg Carambola
Vitamin B1 0.014mg 0.02mg Quince
Vitamin B2 0.016mg 0.03mg Quince
Vitamin B3 0.367mg 0.2mg Carambola
Vitamin B5 0.391mg 0.081mg Carambola
Vitamin B6 0.017mg 0.04mg Quince
Folate 12µg 3µg Carambola
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Carambola
Tryptophan 0.008mg mg Carambola
Threonine 0.044mg mg Carambola
Isoleucine 0.044mg mg Carambola
Leucine 0.077mg mg Carambola
Lysine 0.077mg mg Carambola
Methionine 0.021mg mg Carambola
Phenylalanine 0.037mg mg Carambola
Valine 0.05mg mg Carambola
Histidine 0.008mg mg Carambola
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 0.01g Quince
Monounsaturated Fat 0.03g 0.036g Quince
Polyunsaturated fat 0.184g 0.05g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Quince
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Carambola
7
Quince
Mineral Summary Score
10
Carambola
13
Quince

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Carambola
2%
Quince
Carbohydrates
7%
Carambola
15%
Quince
Fats
2%
Carambola
0%
Quince

Comparison summary

Which food is lower in Sugar?
Quince
Quince is lower in Sugar (difference - 3.98g)
Which food is lower in Saturated Fat?
Quince
Quince is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Quince
Quince is lower in glycemic index (difference - 10)
Which food is cheaper?
Quince
Quince is cheaper (difference - $1.1)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 2mg)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.