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  6. Chayote vs. Carambola

Chayote vs. Carambola — In-Depth Nutrition Comparison

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How are Chayote and Carambola different?

  • Chayote is higher in Folate, Manganese, and Zinc, however, Carambola is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Carambola is 30% higher.
  • Chayote contains 8 times more Folate than Carambola. While Chayote contains 93µg of Folate, Carambola contains only 12µg.
  • Chayote has less Sugar.

Chayote, fruit, raw and Carambola, (starfruit), raw are the varieties used in this article.

Infographic

Chayote 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.
Chayote
Chayote
6
:
3
Carambola
Carambola
Contains more Calcium +466.7%
Contains more Iron +325%
Contains more Magnesium +20%
Contains more Phosphorus +50%
Contains more Zinc +516.7%
Contains more Manganese +410.8%
Contains more Copper +11.4%
Contains more Selenium +200%
Equal in Potassium - 133
Equal in Sodium - 2
Chayote
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 13% 9% 8% 12% 1% 21% 41% 25% 2%
Carambola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +466.7%
Contains more Iron +325%
Contains more Magnesium +20%
Contains more Phosphorus +50%
Contains more Zinc +516.7%
Contains more Manganese +410.8%
Contains more Copper +11.4%
Contains more Selenium +200%
Equal in Potassium - 133
Equal in Sodium - 2

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.
Chayote
Chayote
6
:
4
Carambola
Carambola
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +81.3%
Contains more Vitamin B3 +28.1%
Contains more Vitamin B6 +347.1%
Contains more Folate +675%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin C +346.8%
Contains more Vitamin B5 +57%
Chayote
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 26% 7% 7% 9% 15% 18% 70% 0% 11%
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 B1 +78.6%
Contains more Vitamin B2 +81.3%
Contains more Vitamin B3 +28.1%
Contains more Vitamin B6 +347.1%
Contains more Folate +675%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +25%
Contains more Vitamin C +346.8%
Contains more Vitamin B5 +57%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chayote
Chayote
1
:
4
Carambola
Carambola
Contains more Protein +26.8%
Contains more Fats +153.8%
Contains more Carbs +49.2%
Contains more Other +73.3%
Equal in Water - 91.38
Chayote
5% 94%
Protein: 0.82 g
Fats: 0.13 g
Carbs: 4.51 g
Water: 94.24 g
Other: 0.3 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 +26.8%
Contains more Fats +153.8%
Contains more Carbs +49.2%
Contains more Other +73.3%
Equal in Water - 91.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chayote
Chayote
0
:
3
Carambola
Carambola
Contains less Saturated Fat -32.1%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +222.8%
Chayote
29% 11% 60%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.057 g
Carambola
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains less Saturated Fat -32.1%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +222.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chayote Carambola Opinion
Net carbs 2.81g 3.93g Carambola
Protein 0.82g 1.04g Carambola
Fats 0.13g 0.33g Carambola
Carbs 4.51g 6.73g Carambola
Calories 19kcal 31kcal Carambola
Sugar 1.66g 3.98g Chayote
Fiber 1.7g 2.8g Carambola
Calcium 17mg 3mg Chayote
Iron 0.34mg 0.08mg Chayote
Magnesium 12mg 10mg Chayote
Phosphorus 18mg 12mg Chayote
Potassium 125mg 133mg Carambola
Sodium 2mg 2mg
Zinc 0.74mg 0.12mg Chayote
Copper 0.123mg 0.137mg Carambola
Manganese 0.189mg 0.037mg Chayote
Selenium 0.2µg 0.6µg Carambola
Vitamin A 0IU 61IU Carambola
Vitamin A RAE 0µg 3µg Carambola
Vitamin E 0.12mg 0.15mg Carambola
Vitamin C 7.7mg 34.4mg Carambola
Vitamin B1 0.025mg 0.014mg Chayote
Vitamin B2 0.029mg 0.016mg Chayote
Vitamin B3 0.47mg 0.367mg Chayote
Vitamin B5 0.249mg 0.391mg Carambola
Vitamin B6 0.076mg 0.017mg Chayote
Folate 93µg 12µg Chayote
Vitamin K 4.1µg 0µg Chayote
Tryptophan 0.011mg 0.008mg Chayote
Threonine 0.04mg 0.044mg Carambola
Isoleucine 0.044mg 0.044mg
Leucine 0.077mg 0.077mg
Lysine 0.039mg 0.077mg Carambola
Methionine 0.001mg 0.021mg Carambola
Phenylalanine 0.047mg 0.037mg Chayote
Valine 0.063mg 0.05mg Chayote
Histidine 0.015mg 0.008mg Chayote
Saturated Fat 0.028g 0.019g Carambola
Monounsaturated Fat 0.01g 0.03g Carambola
Polyunsaturated fat 0.057g 0.184g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chayote Carambola
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Chayote
14%
Carambola
Minerals Daily Need Coverage Score
13%
Chayote
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Chayote
Chayote is lower in Sugar (difference - 2.32g)
Which food is lower in glycemic index?
Chayote
Chayote is lower in glycemic index (difference - 45)
Which food is cheaper?
Chayote
Chayote is cheaper (difference - $1)
Which food is richer in minerals?
Chayote
Chayote is relatively richer in minerals
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.009g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chayote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170402/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.