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  6. Carambola vs. Summer squash

Carambola vs. Summer squash — In-Depth Nutrition Comparison

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Differences between carambola and summer squash

  • Carambola is higher in vitamin C, copper, and fiber; however, summer squash is richer in vitamin B6, vitamin B2, and manganese.
  • Carambola's daily need coverage for vitamin C is 19% higher.
  • Carambola has 3 times more copper than summer squash. While carambola has 0.137mg of copper, summer squash has only 0.051mg.
  • Summer squash has a lower glycemic index (13) than carambola (45).

The food types used in this comparison are Carambola, (starfruit), raw and Squash, summer, all varieties, raw.

Infographic

Carambola vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more CopperCopper +168.6%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +70%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +97%
Contains more IronIron +337.5%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +216.7%
Contains more ManganeseManganese +373%
~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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +102.4%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B5Vitamin B5 +152.3%
Contains more CholineCholine +13.4%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B1Vitamin B1 +242.9%
Contains more Vitamin B2Vitamin B2 +787.5%
Contains more Vitamin B3Vitamin B3 +32.7%
Contains more Vitamin B6Vitamin B6 +1182.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +141.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carambola Summer squash DV% diff.
Vitamin C 34.4mg 17mg 19%
Vitamin B6 0.017mg 0.218mg 15%
Vitamin B2 0.016mg 0.142mg 10%
Copper 0.137mg 0.051mg 10%
Fiber 2.8g 1.1g 7%
Manganese 0.037mg 0.175mg 6%
Vitamin B5 0.391mg 0.155mg 5%
Folate 12µg 29µg 4%
Phosphorus 12mg 38mg 4%
Potassium 133mg 262mg 4%
Vitamin B1 0.014mg 0.048mg 3%
Iron 0.08mg 0.35mg 3%
Vitamin K 0µg 3µg 3%
Magnesium 10mg 17mg 2%
Zinc 0.12mg 0.29mg 2%
Vitamin B3 0.367mg 0.487mg 1%
Polyunsaturated fat 0.184g 0.089g 1%
Selenium 0.6µg 0.2µg 1%
Calories 31kcal 16kcal 1%
Fructose 0.95g 1%
Calcium 3mg 15mg 1%
Vitamin A 3µg 10µg 1%
Carbs 6.73g 3.35g 1%
Protein 1.04g 1.21g 0%
Fats 0.33g 0.18g 0%
Net carbs 3.93g 2.25g N/A
Sugar 3.98g 2.2g N/A
Sodium 2mg 2mg 0%
Vitamin E 0.15mg 0.12mg 0%
Choline 7.6mg 6.7mg 0%
Saturated fat 0.019g 0.044g 0%
Monounsaturated fat 0.03g 0.016g 0%
Tryptophan 0.008mg 0.011mg 0%
Threonine 0.044mg 0.028mg 0%
Isoleucine 0.044mg 0.042mg 0%
Leucine 0.077mg 0.069mg 0%
Lysine 0.077mg 0.065mg 0%
Methionine 0.021mg 0.017mg 0%
Phenylalanine 0.037mg 0.041mg 0%
Valine 0.05mg 0.053mg 0%
Histidine 0.008mg 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more FatsFats +83.3%
Contains more CarbsCarbs +100.9%
Contains more ProteinProtein +16.3%
Contains more OtherOther +19.2%
~equal in Water ~94.64g

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -56.8%
Contains more Mono. FatMonounsaturated fat +87.5%
Contains more Poly. FatPolyunsaturated fat +106.7%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.