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  6. Carambola vs. Yardlong bean (Asparagus bean) raw

Carambola vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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How are carambola and yardlong bean (Asparagus bean) raw different?

  • Carambola is higher in vitamin C, copper, and vitamin B5; however, yardlong bean (Asparagus bean) raw is richer in vitamin A, folate, magnesium, vitamin B1, manganese, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin C for carambola is 17% higher.
  • Carambola contains 7 times more vitamin B5 than yardlong bean (Asparagus bean) raw. While carambola contains 0.391mg of vitamin B5, yardlong bean (Asparagus bean) raw contains only 0.055mg.
  • Carambola has a lower glycemic index (45) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Carambola vs Yardlong bean (Asparagus bean) 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CopperCopper +185.4%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +340%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +80.5%
Contains more IronIron +487.5%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +391.7%
Contains more ManganeseManganese +454.1%
Contains more SeleniumSelenium +150%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +83%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +610.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +664.3%
Contains more Vitamin B2Vitamin B2 +587.5%
Contains more Vitamin B3Vitamin B3 +11.7%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more FolateFolate +416.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Carambola Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 34.4mg 18.8mg 17%
Folate 12µg 62µg 13%
Fiber 2.8g 11%
Copper 0.137mg 0.048mg 10%
Vitamin B1 0.014mg 0.107mg 8%
Magnesium 10mg 44mg 8%
Manganese 0.037mg 0.205mg 7%
Vitamin B5 0.391mg 0.055mg 7%
Vitamin B2 0.016mg 0.11mg 7%
Phosphorus 12mg 59mg 7%
Iron 0.08mg 0.47mg 5%
Calcium 3mg 50mg 5%
Protein 1.04g 2.8g 4%
Vitamin A 3µg 43µg 4%
Potassium 133mg 240mg 3%
Zinc 0.12mg 0.37mg 2%
Selenium 0.6µg 1.5µg 2%
Vitamin B6 0.017mg 0.024mg 1%
Choline 7.6mg 1%
Calories 31kcal 47kcal 1%
Vitamin E 0.15mg 1%
Carbs 6.73g 8.35g 1%
Fats 0.33g 0.4g 0%
Net carbs 3.93g 8.35g N/A
Sugar 3.98g N/A
Sodium 2mg 4mg 0%
Vitamin B3 0.367mg 0.41mg 0%
Saturated fat 0.019g 0.105g 0%
Monounsaturated fat 0.03g 0.036g 0%
Polyunsaturated fat 0.184g 0.169g 0%
Tryptophan 0.008mg 0.032mg 0%
Threonine 0.044mg 0.104mg 0%
Isoleucine 0.044mg 0.15mg 0%
Leucine 0.077mg 0.2mg 0%
Lysine 0.077mg 0.184mg 0%
Methionine 0.021mg 0.04mg 0%
Phenylalanine 0.037mg 0.154mg 0%
Valine 0.05mg 0.162mg 0%
Histidine 0.008mg 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +169.2%
Contains more FatsFats +21.2%
Contains more CarbsCarbs +24.1%
Contains more OtherOther +15.4%
~equal in Water ~87.85g

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% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +20%
~equal in Polyunsaturated fat ~0.169g

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.