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  6. Carambola vs. Spinach raw

Carambola vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between carambola and spinach raw?

  • Spinach raw is richer than carambola in vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin B6, vitamin B2, vitamin E, and potassium.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • The glycemic index of spinach raw is lower.

We used Carambola, (starfruit), raw and Spinach, raw types in this article.

Infographic

Carambola vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -97.5%
Contains more MagnesiumMagnesium +690%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +319.5%
Contains more IronIron +3287.5%
Contains more ZincZinc +341.7%
Contains more PhosphorusPhosphorus +308.3%
Contains more ManganeseManganese +2324.3%
Contains more SeleniumSelenium +66.7%
~equal in Copper ~0.13mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin CVitamin C +22.4%
Contains more Vitamin B5Vitamin B5 +501.5%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin EVitamin E +1253.3%
Contains more Vitamin B1Vitamin B1 +457.1%
Contains more Vitamin B2Vitamin B2 +1081.3%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more Vitamin B6Vitamin B6 +1047.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1516.7%
Contains more CholineCholine +153.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carambola Spinach raw DV% diff.
Vitamin K 0µg 482.9µg 402%
Vitamin A 3µg 469µg 52%
Folate 12µg 194µg 46%
Manganese 0.037mg 0.897mg 37%
Iron 0.08mg 2.71mg 33%
Magnesium 10mg 79mg 16%
Vitamin B6 0.017mg 0.195mg 14%
Vitamin B2 0.016mg 0.189mg 13%
Potassium 133mg 558mg 13%
Vitamin E 0.15mg 2.03mg 13%
Calcium 3mg 99mg 10%
Vitamin B5 0.391mg 0.065mg 7%
Vitamin C 34.4mg 28.1mg 7%
Vitamin B1 0.014mg 0.078mg 5%
Phosphorus 12mg 49mg 5%
Zinc 0.12mg 0.53mg 4%
Protein 1.04g 2.86g 4%
Sodium 2mg 79mg 3%
Fiber 2.8g 2.2g 2%
Choline 7.6mg 19.3mg 2%
Vitamin B3 0.367mg 0.724mg 2%
Carbs 6.73g 3.63g 1%
Selenium 0.6µg 1µg 1%
Copper 0.137mg 0.13mg 1%
Calories 31kcal 23kcal 0%
Fats 0.33g 0.39g 0%
Net carbs 3.93g 1.43g N/A
Sugar 3.98g 0.42g N/A
Saturated fat 0.019g 0.063g 0%
Monounsaturated fat 0.03g 0.01g 0%
Polyunsaturated fat 0.184g 0.165g 0%
Tryptophan 0.008mg 0.039mg 0%
Threonine 0.044mg 0.122mg 0%
Isoleucine 0.044mg 0.147mg 0%
Leucine 0.077mg 0.223mg 0%
Lysine 0.077mg 0.174mg 0%
Methionine 0.021mg 0.053mg 0%
Phenylalanine 0.037mg 0.129mg 0%
Valine 0.05mg 0.161mg 0%
Histidine 0.008mg 0.064mg 0%
Fructose 0.15g 0%

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +85.4%
Contains more ProteinProtein +175%
Contains more FatsFats +18.2%
Contains more OtherOther +230.8%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -69.8%
Contains more Mono. FatMonounsaturated fat +200%
Contains more Poly. FatPolyunsaturated fat +11.5%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.