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  6. Carambola vs. Sweet potato

Carambola vs. Sweet potato — In-Depth Nutrition Comparison

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What are the differences between carambola and sweet potato?

  • Carambola is higher in vitamin C, yet sweet potato is higher in vitamin A, vitamin B6, manganese, vitamin B5, iron, potassium, vitamin B1, and phosphorus.
  • Sweet potato's daily need coverage for vitamin A is 283% more.
  • Carambola has 14 times more vitamin C than sweet potato. While carambola has 34.4mg of vitamin C, sweet potato has only 2.4mg.
  • The glycemic index of carambola is lower.

We used Carambola, (starfruit), raw and Sweet potato, raw, unprepared types in this article.

Infographic

Carambola vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains less SodiumSodium -96.4%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +153.4%
Contains more IronIron +662.5%
Contains more CopperCopper +10.2%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +291.7%
Contains more ManganeseManganese +597.3%
~equal in Selenium ~0.6µg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +1333.3%
Contains more Vitamin AVitamin A +23533.3%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin B1Vitamin B1 +457.1%
Contains more Vitamin B2Vitamin B2 +281.3%
Contains more Vitamin B3Vitamin B3 +51.8%
Contains more Vitamin B5Vitamin B5 +104.6%
Contains more Vitamin B6Vitamin B6 +1129.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +61.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~11µg

All nutrients comparison - raw data values

Nutrient Carambola Sweet potato DV% diff.
Vitamin A 3µg 709µg 78%
Vitamin C 34.4mg 2.4mg 36%
Vitamin B6 0.017mg 0.209mg 15%
Manganese 0.037mg 0.258mg 10%
Vitamin B5 0.391mg 0.8mg 8%
Iron 0.08mg 0.61mg 7%
Potassium 133mg 337mg 6%
Vitamin B1 0.014mg 0.078mg 5%
Starch 12.65g 5%
Phosphorus 12mg 47mg 5%
Carbs 6.73g 20.12g 4%
Magnesium 10mg 25mg 4%
Vitamin B2 0.016mg 0.061mg 3%
Calories 31kcal 86kcal 3%
Calcium 3mg 30mg 3%
Zinc 0.12mg 0.3mg 2%
Sodium 2mg 55mg 2%
Copper 0.137mg 0.151mg 2%
Vitamin K 0µg 1.8µg 2%
Polyunsaturated fat 0.184g 0.014g 1%
Vitamin B3 0.367mg 0.557mg 1%
Choline 7.6mg 12.3mg 1%
Protein 1.04g 1.57g 1%
Vitamin E 0.15mg 0.26mg 1%
Fiber 2.8g 3g 1%
Fructose 0.7g 1%
Fats 0.33g 0.05g 0%
Net carbs 3.93g 17.12g N/A
Sugar 3.98g 4.18g N/A
Selenium 0.6µg 0.6µg 0%
Folate 12µg 11µg 0%
Saturated fat 0.019g 0.018g 0%
Monounsaturated fat 0.03g 0.001g 0%
Tryptophan 0.008mg 0.031mg 0%
Threonine 0.044mg 0.083mg 0%
Isoleucine 0.044mg 0.055mg 0%
Leucine 0.077mg 0.092mg 0%
Lysine 0.077mg 0.066mg 0%
Methionine 0.021mg 0.029mg 0%
Phenylalanine 0.037mg 0.089mg 0%
Valine 0.05mg 0.086mg 0%
Histidine 0.008mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +560%
Contains more WaterWater +18.2%
Contains more ProteinProtein +51%
Contains more CarbsCarbs +199%
Contains more OtherOther +88.5%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +2900%
Contains more Poly. FatPolyunsaturated fat +1214.3%
~equal in Saturated fat ~0.018g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.