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Carambola vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between carambola and semolina?

  • Carambola is richer in vitamin C, yet semolina is richer in manganese, selenium, vitamin B6, vitamin B3, phosphorus, vitamin B1, copper, iron, and zinc.
  • Semolina's daily need coverage for manganese is 43% higher.

We used Carambola, (starfruit), raw and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Carambola vs Semolina 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +2266.7%
Contains more PotassiumPotassium +30.8%
Contains more IronIron +825%
Contains more CopperCopper +107.3%
Contains more ZincZinc +750%
Contains more PhosphorusPhosphorus +1175%
Contains more ManganeseManganese +2697.3%
Contains more SeleniumSelenium +3216.7%
~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%
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% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1500%
Contains more Vitamin B2Vitamin B2 +212.5%
Contains more Vitamin B3Vitamin B3 +1275.5%
Contains more Vitamin B5Vitamin B5 +71.9%
Contains more Vitamin B6Vitamin B6 +2558.8%
Contains more Vitamin KVitamin K +∞%
~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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more WaterWater +826.8%
Contains more ProteinProtein +622.1%
Contains more FatsFats +212.1%
Contains more CarbsCarbs +1101.9%
Contains more OtherOther +36.5%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -93.5%
Contains more Mono. FatMonounsaturated fat +760%
Contains more Poly. FatPolyunsaturated fat +75%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carambola Semolina DV% diff.
Manganese 0.037mg 1.035mg 43%
Vitamin C 34.4mg 0mg 38%
Selenium 0.6µg 19.9µg 35%
Vitamin B6 0.017mg 0.452mg 33%
Vitamin B3 0.367mg 5.048mg 29%
Starch 68.29g 28%
Carbs 6.73g 80.89g 25%
Phosphorus 12mg 153mg 20%
Vitamin B1 0.014mg 0.224mg 18%
Calories 31kcal 374kcal 17%
Copper 0.137mg 0.284mg 16%
Protein 1.04g 7.51g 13%
Zinc 0.12mg 1.02mg 8%
Iron 0.08mg 0.74mg 8%
Calcium 3mg 71mg 7%
Vitamin B5 0.391mg 0.672mg 6%
Magnesium 10mg 27mg 4%
Fiber 2.8g 1.8g 4%
Vitamin B2 0.016mg 0.05mg 3%
Saturated fat 0.019g 0.294g 1%
Choline 7.6mg 1%
Folate 12µg 8µg 1%
Fats 0.33g 1.03g 1%
Monounsaturated fat 0.03g 0.258g 1%
Polyunsaturated fat 0.184g 0.322g 1%
Vitamin E 0.15mg 0.03mg 1%
Potassium 133mg 174mg 1%
Net carbs 3.93g 79.09g N/A
Sugar 3.98g 0.33g N/A
Sodium 2mg 2mg 0%
Vitamin A 3µg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.008mg 0.103mg 0%
Threonine 0.044mg 0.271mg 0%
Isoleucine 0.044mg 0.339mg 0%
Leucine 0.077mg 0.656mg 0%
Lysine 0.077mg 0.215mg 0%
Methionine 0.021mg 0.183mg 0%
Phenylalanine 0.037mg 0.398mg 0%
Valine 0.05mg 0.47mg 0%
Histidine 0.008mg 0.185mg 0%
Fructose 0.02g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carambola Semolina
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
24%
Semolina
Minerals Daily Need Coverage Score
9%
Carambola
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 3.65g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $0.4)
Which food is richer in minerals?
Semolina
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 0.275g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 9)
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)
Which food is richer in vitamins?
?
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

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.