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Cauliflower vs. Carambola — In-Depth Nutrition Comparison

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A recap on differences between cauliflower and carambola

  • Cauliflower has more vitamin C, vitamin K, vitamin B6, folate, choline, vitamin B5, and manganese; however, carambola is higher in copper.
  • Cauliflower covers your daily vitamin C needs 15% more than carambola.

Food varieties used in this article are Cauliflower, raw and Carambola, (starfruit), raw.

Infographic

Cauliflower vs Carambola infographic
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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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +124.8%
Contains more IronIron +425%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +266.7%
Contains more ManganeseManganese +318.9%
Contains more CopperCopper +251.3%
Contains less SodiumSodium -93.3%
~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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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%
Contains more Vitamin CVitamin C +40.1%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B5Vitamin B5 +70.6%
Contains more Vitamin B6Vitamin B6 +982.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +375%
Contains more CholineCholine +482.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more ProteinProtein +84.6%
Contains more OtherOther +46.2%
Contains more FatsFats +17.9%
Contains more CarbsCarbs +35.4%
~equal in Water ~91.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
8% 13% 79%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.184 g
Contains more Mono. FatMonounsaturated fat +13.3%
Contains less Sat. FatSaturated fat -85.4%
Contains more Poly. FatPolyunsaturated fat +493.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Carambola
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Carambola DV% diff.
Vitamin C 48.2mg 34.4mg 15%
Vitamin B6 0.184mg 0.017mg 13%
Vitamin K 15.5µg 0µg 13%
Copper 0.039mg 0.137mg 11%
Folate 57µg 12µg 11%
Choline 44.3mg 7.6mg 7%
Vitamin B5 0.667mg 0.391mg 6%
Manganese 0.155mg 0.037mg 5%
Potassium 299mg 133mg 5%
Phosphorus 44mg 12mg 5%
Iron 0.42mg 0.08mg 4%
Vitamin B2 0.06mg 0.016mg 3%
Fiber 2g 2.8g 3%
Vitamin B1 0.05mg 0.014mg 3%
Protein 1.92g 1.04g 2%
Calcium 22mg 3mg 2%
Carbs 4.97g 6.73g 1%
Polyunsaturated fat 0.031g 0.184g 1%
Zinc 0.27mg 0.12mg 1%
Fructose 0.97g 1%
Magnesium 15mg 10mg 1%
Saturated fat 0.13g 0.019g 1%
Vitamin B3 0.507mg 0.367mg 1%
Sodium 30mg 2mg 1%
Calories 25kcal 31kcal 0%
Fats 0.28g 0.33g 0%
Net carbs 2.97g 3.93g N/A
Sugar 1.91g 3.98g N/A
Vitamin A 0µg 3µg 0%
Vitamin E 0.08mg 0.15mg 0%
Selenium 0.6µg 0.6µg 0%
Monounsaturated fat 0.034g 0.03g 0%
Tryptophan 0.02mg 0.008mg 0%
Threonine 0.076mg 0.044mg 0%
Isoleucine 0.071mg 0.044mg 0%
Leucine 0.106mg 0.077mg 0%
Lysine 0.217mg 0.077mg 0%
Methionine 0.02mg 0.021mg 0%
Phenylalanine 0.065mg 0.037mg 0%
Valine 0.125mg 0.05mg 0%
Histidine 0.056mg 0.008mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Carambola
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cauliflower
13%
Carambola
Minerals Daily Need Coverage Score
13%
Cauliflower
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.07g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.4)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 0.111g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 45)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Carambola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171715/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.