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  6. Carambola vs. Winged bean

Carambola vs. Winged bean — In-Depth Nutrition Comparison

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How are carambola and winged bean different?

  • Carambola is higher in vitamin C and vitamin B5; however, winged bean is richer in copper, vitamin B1, iron, manganese, potassium, zinc, vitamin B2, and vitamin B3.
  • Daily need coverage for copper for winged bean is 139% higher.
  • Winged bean has a lower glycemic index (32) than carambola (45).

Carambola, (starfruit), raw and Winged bean tuber, raw are the varieties used in this article.

Infographic

Carambola vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains less SodiumSodium -94.3%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +340.6%
Contains more IronIron +2400%
Contains more CopperCopper +911.7%
Contains more ZincZinc +1058.3%
Contains more PhosphorusPhosphorus +275%
Contains more ManganeseManganese +1337.8%
Contains more SeleniumSelenium +16.7%

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% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +237.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2607.1%
Contains more Vitamin B2Vitamin B2 +831.3%
Contains more Vitamin B3Vitamin B3 +346.9%
Contains more Vitamin B6Vitamin B6 +341.2%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Carambola Winged bean DV% diff.
Copper 0.137mg 1.386mg 139%
Vitamin C 34.4mg 0mg 38%
Vitamin B1 0.014mg 0.379mg 30%
Iron 0.08mg 2mg 24%
Manganese 0.037mg 0.532mg 22%
Protein 1.04g 11.6g 21%
Potassium 133mg 586mg 13%
Zinc 0.12mg 1.39mg 12%
Fiber 2.8g 11%
Vitamin B2 0.016mg 0.149mg 10%
Vitamin B3 0.367mg 1.64mg 8%
Carbs 6.73g 28.1g 7%
Calories 31kcal 148kcal 6%
Vitamin B5 0.391mg 0.116mg 6%
Phosphorus 12mg 45mg 5%
Vitamin B6 0.017mg 0.075mg 4%
Magnesium 10mg 24mg 3%
Calcium 3mg 30mg 3%
Folate 12µg 19µg 2%
Sodium 2mg 35mg 1%
Vitamin E 0.15mg 1%
Monounsaturated fat 0.03g 0.234g 1%
Fats 0.33g 0.9g 1%
Choline 7.6mg 1%
Saturated fat 0.019g 0.222g 1%
Net carbs 3.93g 28.1g N/A
Sugar 3.98g N/A
Vitamin A 3µg 0µg 0%
Selenium 0.6µg 0.7µg 0%
Polyunsaturated fat 0.184g 0.174g 0%
Tryptophan 0.008mg 0.252mg 0%
Threonine 0.044mg 0.451mg 0%
Isoleucine 0.044mg 0.425mg 0%
Leucine 0.077mg 0.64mg 0%
Lysine 0.077mg 0.592mg 0%
Methionine 0.021mg 0.143mg 0%
Phenylalanine 0.037mg 0.451mg 0%
Valine 0.05mg 0.599mg 0%
Histidine 0.008mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +59.2%
Contains more ProteinProtein +1015.4%
Contains more FatsFats +172.7%
Contains more CarbsCarbs +317.5%
Contains more OtherOther +284.6%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -91.4%
Contains more Mono. FatMonounsaturated fat +680%
~equal in Polyunsaturated fat ~0.174g

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.