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Carambola vs. Rye — In-Depth Nutrition Comparison

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Important differences between carambola and rye

  • Carambola has more vitamin C; however, rye is richer in manganese, fiber, phosphorus, iron, copper, vitamin B1, vitamin B3, selenium, and magnesium.
  • Rye's daily need coverage for manganese is 110% more.
  • Carambola has a higher glycemic index. The glycemic index of carambola is 45, while the glycemic index of rye is 34.

The food varieties used in the comparison are Carambola, (starfruit), raw and Rye grain.

Infographic

Carambola vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +283.5%
Contains more IronIron +3187.5%
Contains more CopperCopper +167.9%
Contains more ZincZinc +2108.3%
Contains more PhosphorusPhosphorus +2666.7%
Contains more ManganeseManganese +6864.9%
Contains more SeleniumSelenium +2216.7%
~equal in Sodium ~2mg

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%
Rye
Rye
9
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 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +2157.1%
Contains more Vitamin B2Vitamin B2 +1468.8%
Contains more Vitamin B3Vitamin B3 +1063.5%
Contains more Vitamin B5Vitamin B5 +272.4%
Contains more Vitamin B6Vitamin B6 +1629.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
Contains more CholineCholine +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more WaterWater +762.1%
Contains more ProteinProtein +894.2%
Contains more FatsFats +393.9%
Contains more CarbsCarbs +1027.2%
Contains more OtherOther +201.9%

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +593.3%
Contains more Poly. FatPolyunsaturated fat +316.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carambola Rye DV% diff.
Manganese 0.037mg 2.577mg 110%
Fiber 2.8g 15.1g 49%
Phosphorus 12mg 332mg 46%
Vitamin C 34.4mg 0mg 38%
Iron 0.08mg 2.63mg 32%
Copper 0.137mg 0.367mg 26%
Vitamin B1 0.014mg 0.316mg 25%
Magnesium 10mg 110mg 24%
Vitamin B3 0.367mg 4.27mg 24%
Selenium 0.6µg 13.9µg 24%
Carbs 6.73g 75.86g 23%
Zinc 0.12mg 2.65mg 23%
Vitamin B6 0.017mg 0.294mg 21%
Vitamin B5 0.391mg 1.456mg 21%
Protein 1.04g 10.34g 19%
Vitamin B2 0.016mg 0.251mg 18%
Calories 31kcal 338kcal 15%
Potassium 133mg 510mg 11%
Folate 12µg 38µg 7%
Vitamin E 0.15mg 0.85mg 5%
Vitamin K 0µg 5.9µg 5%
Polyunsaturated fat 0.184g 0.767g 4%
Choline 7.6mg 30.4mg 4%
Calcium 3mg 24mg 2%
Fats 0.33g 1.63g 2%
Saturated fat 0.019g 0.197g 1%
Net carbs 3.93g 60.76g N/A
Sugar 3.98g 0.98g N/A
Sodium 2mg 2mg 0%
Vitamin A 3µg 1µg 0%
Monounsaturated fat 0.03g 0.208g 0%
Tryptophan 0.008mg 0.108mg 0%
Threonine 0.044mg 0.289mg 0%
Isoleucine 0.044mg 0.208mg 0%
Leucine 0.077mg 0.563mg 0%
Lysine 0.077mg 0.286mg 0%
Methionine 0.021mg 0.153mg 0%
Phenylalanine 0.037mg 0.435mg 0%
Valine 0.05mg 0.317mg 0%
Histidine 0.008mg 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Carambola
35%
Rye
Minerals Daily Need Coverage Score
9%
Carambola
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 11)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.4)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 0.178g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.