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  6. Chard raw vs. Carambola

Chard raw vs. Carambola — In-Depth Nutrition Comparison

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What are the differences between Chard raw and Carambola?

  • Chard raw is richer than Carambola in Vitamin K, Vitamin A RAE, Iron, Magnesium, Manganese, Vitamin E , Potassium, Vitamin B6, and Vitamin B2.
  • Chard raw's daily need coverage for Vitamin K is 692% more.
  • Chard raw has 107 times more Sodium than Carambola. While Chard raw has 213mg of Sodium, Carambola has only 2mg.

We used Chard, swiss, raw and Carambola, (starfruit), raw types in this article.

Infographic

Chard raw vs Carambola 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.
Chard raw
Chard raw
9
:
1
Carambola
Carambola
Contains more Calcium +1600%
Contains more Iron +2150%
Contains more Magnesium +710%
Contains more Phosphorus +283.3%
Contains more Potassium +185%
Contains more Zinc +200%
Contains more Copper +30.7%
Contains more Manganese +889.2%
Contains more Selenium +50%
Contains less Sodium -99.1%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Carambola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +1600%
Contains more Iron +2150%
Contains more Magnesium +710%
Contains more Phosphorus +283.3%
Contains more Potassium +185%
Contains more Zinc +200%
Contains more Copper +30.7%
Contains more Manganese +889.2%
Contains more Selenium +50%
Contains less Sodium -99.1%

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.
Chard raw
Chard raw
8
:
2
Carambola
Carambola
Contains more Vitamin A +9926.2%
Contains more Vitamin E +1160%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +462.5%
Contains more Vitamin B6 +482.4%
Contains more Folate +16.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +14.7%
Contains more Vitamin B5 +127.3%
Equal in Vitamin B3 - 0.367
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Carambola
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 3% 0% 115% 4% 4% 7% 24% 4% 9% 0% 0%
Contains more Vitamin A +9926.2%
Contains more Vitamin E +1160%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B2 +462.5%
Contains more Vitamin B6 +482.4%
Contains more Folate +16.7%
Contains more Vitamin K +∞%
Contains more Vitamin C +14.7%
Contains more Vitamin B5 +127.3%
Equal in Vitamin B3 - 0.367

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard raw
Chard raw
3
:
2
Carambola
Carambola
Contains more Protein +73.1%
Contains more Other +207.7%
Contains more Fats +65%
Contains more Carbs +79.9%
Equal in Water - 91.38
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Carambola
7% 91%
Protein: 1.04 g
Fats: 0.33 g
Carbs: 6.73 g
Water: 91.38 g
Other: 0.52 g
Contains more Protein +73.1%
Contains more Other +207.7%
Contains more Fats +65%
Contains more Carbs +79.9%
Equal in Water - 91.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard raw
Chard raw
1
:
2
Carambola
Carambola
Contains more Monounsaturated Fat +33.3%
Contains less Saturated Fat -36.7%
Contains more Polyunsaturated fat +162.9%
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Carambola
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +33.3%
Contains less Saturated Fat -36.7%
Contains more Polyunsaturated fat +162.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard raw Carambola Opinion
Net carbs 2.14g 3.93g Carambola
Protein 1.8g 1.04g Chard raw
Fats 0.2g 0.33g Carambola
Carbs 3.74g 6.73g Carambola
Calories 19kcal 31kcal Carambola
Sugar 1.1g 3.98g Chard raw
Fiber 1.6g 2.8g Carambola
Calcium 51mg 3mg Chard raw
Iron 1.8mg 0.08mg Chard raw
Magnesium 81mg 10mg Chard raw
Phosphorus 46mg 12mg Chard raw
Potassium 379mg 133mg Chard raw
Sodium 213mg 2mg Carambola
Zinc 0.36mg 0.12mg Chard raw
Copper 0.179mg 0.137mg Chard raw
Manganese 0.366mg 0.037mg Chard raw
Selenium 0.9µg 0.6µg Chard raw
Vitamin A 6116IU 61IU Chard raw
Vitamin A RAE 306µg 3µg Chard raw
Vitamin E 1.89mg 0.15mg Chard raw
Vitamin C 30mg 34.4mg Carambola
Vitamin B1 0.04mg 0.014mg Chard raw
Vitamin B2 0.09mg 0.016mg Chard raw
Vitamin B3 0.4mg 0.367mg Chard raw
Vitamin B5 0.172mg 0.391mg Carambola
Vitamin B6 0.099mg 0.017mg Chard raw
Folate 14µg 12µg Chard raw
Vitamin K 830µg 0µg Chard raw
Tryptophan 0.017mg 0.008mg Chard raw
Threonine 0.083mg 0.044mg Chard raw
Isoleucine 0.147mg 0.044mg Chard raw
Leucine 0.13mg 0.077mg Chard raw
Lysine 0.099mg 0.077mg Chard raw
Methionine 0.019mg 0.021mg Carambola
Phenylalanine 0.11mg 0.037mg Chard raw
Valine 0.11mg 0.05mg Chard raw
Histidine 0.036mg 0.008mg Chard raw
Saturated Fat 0.03g 0.019g Carambola
Monounsaturated Fat 0.04g 0.03g Chard raw
Polyunsaturated fat 0.07g 0.184g Carambola

Which food is preferable for your diet?

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

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
222%
Chard raw
14%
Carambola
Minerals Daily Need Coverage Score
34%
Chard raw
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 2.88g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Chard raw
Chard raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Chard raw
Chard raw is relatively richer in minerals
Which food is richer in vitamins?
Chard raw
Chard raw is relatively richer in vitamins
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 211mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.011g)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.