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  6. Carambola vs. Refried beans

Carambola vs. Refried beans — In-Depth Nutrition Comparison

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Summary of differences between carambola and refried beans

  • Carambola has more vitamin C, while refried beans have more iron, phosphorus, manganese, selenium, vitamin B6, magnesium, potassium, and vitamin B1.
  • Carambola covers your daily need for vitamin C, 32% more than refried beans.
  • The amount of sodium in carambola is lower.

These are the specific foods used in this comparison Carambola, (starfruit), raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Carambola vs Refried beans 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.
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +866.7%
Contains more PotassiumPotassium +139.8%
Contains more IronIron +1700%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +666.7%
Contains more ManganeseManganese +681.1%
Contains more SeleniumSelenium +866.7%
~equal in Copper ~0.129mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +473.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B5Vitamin B5 +106.9%
Contains more Vitamin B1Vitamin B1 +442.9%
Contains more Vitamin B2Vitamin B2 +393.8%
Contains more Vitamin B6Vitamin B6 +505.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +178.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Carambola Refried beans DV% diff.
Vitamin C 34.4mg 6mg 32%
Histidine 0.008mg 153mg 22%
Iron 0.08mg 1.44mg 17%
Sodium 2mg 370mg 16%
Phosphorus 12mg 92mg 11%
Manganese 0.037mg 0.289mg 11%
Selenium 0.6µg 5.8µg 9%
Protein 1.04g 4.98g 8%
Vitamin B6 0.017mg 0.103mg 7%
Magnesium 10mg 35mg 6%
Potassium 133mg 319mg 5%
Vitamin B2 0.016mg 0.079mg 5%
Vitamin B1 0.014mg 0.076mg 5%
Vitamin B5 0.391mg 0.189mg 4%
Fiber 2.8g 3.7g 4%
Zinc 0.12mg 0.58mg 4%
Calories 31kcal 90kcal 3%
Calcium 3mg 29mg 3%
Starch 7.43g 3%
Fats 0.33g 2.01g 3%
Saturated fat 0.019g 0.631g 3%
Carbs 6.73g 13.55g 2%
Vitamin K 0µg 2.1µg 2%
Polyunsaturated fat 0.184g 0.543g 2%
Choline 7.6mg 21.2mg 2%
Monounsaturated fat 0.03g 0.601g 1%
Copper 0.137mg 0.129mg 1%
Net carbs 3.93g 9.85g N/A
Sugar 3.98g 0.54g N/A
Vitamin A 3µg 0µg 0%
Vitamin E 0.15mg 0.09mg 0%
Vitamin B3 0.367mg 0.367mg 0%
Trans fat 0g 0.016g N/A
Folate 12µg 11µg 0%
Tryptophan 0.008mg 0.065mg 0%
Threonine 0.044mg 0.231mg 0%
Isoleucine 0.044mg 0.242mg 0%
Leucine 0.077mg 0.438mg 0%
Lysine 0.077mg 0.377mg 0%
Methionine 0.021mg 0.083mg 0%
Phenylalanine 0.037mg 0.297mg 0%
Valine 0.05mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +17.5%
Contains more ProteinProtein +378.8%
Contains more FatsFats +509.1%
Contains more CarbsCarbs +101.3%
Contains more OtherOther +228.8%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +1903.3%
Contains more Poly. FatPolyunsaturated fat +195.1%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.