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  6. Cheese vs. Carambola

Cheese vs. Carambola — In-Depth Nutrition Comparison

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How are cheese and carambola different?

  • Cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, carambola is richer in vitamin C.
  • Daily need coverage for saturated fat for cheese is 94% higher.
  • Carambola has less cholesterol.
  • Cheese has a lower glycemic index (0) than carambola (45).

Cheese, cheddar and Carambola, (starfruit), raw are the varieties used in this article.

Infographic

Cheese 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.
Cheese
Cheese
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +170%
Contains more CalciumCalcium +23566.7%
Contains more IronIron +75%
Contains more ZincZinc +2933.3%
Contains more PhosphorusPhosphorus +3691.7%
Contains more SeleniumSelenium +4650%
Contains more PotassiumPotassium +75%
Contains more CopperCopper +356.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +37%

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.
Cheese
Cheese
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 115% 0% 1% 3% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +10900%
Contains more Vitamin EVitamin E +373.3%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B2Vitamin B2 +2575%
Contains more Vitamin B6Vitamin B6 +288.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +522%
~equal in Vitamin B5 ~0.391mg

All nutrients comparison - raw data values

Nutrient Cheese Carambola DV% diff.
Saturated fat 18.867g 0.019g 86%
Calcium 710mg 3mg 71%
Phosphorus 455mg 12mg 63%
Fats 33.31g 0.33g 51%
Selenium 28.5µg 0.6µg 51%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 1.04g 44%
Vitamin C 0mg 34.4mg 38%
Vitamin A 330µg 3µg 36%
Cholesterol 99mg 0mg 33%
Zinc 3.64mg 0.12mg 32%
Vitamin B2 0.428mg 0.016mg 32%
Sodium 653mg 2mg 28%
Monounsaturated fat 9.246g 0.03g 23%
Calories 404kcal 31kcal 19%
Copper 0.03mg 0.137mg 12%
Fiber 0g 2.8g 11%
Polyunsaturated fat 1.421g 0.184g 8%
Magnesium 27mg 10mg 4%
Vitamin E 0.71mg 0.15mg 4%
Vitamin B6 0.066mg 0.017mg 4%
Folate 27µg 12µg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 76mg 133mg 2%
Vitamin B3 0.059mg 0.367mg 2%
Vitamin K 2.4µg 0µg 2%
Choline 16.5mg 7.6mg 2%
Carbs 3.09g 6.73g 1%
Iron 0.14mg 0.08mg 1%
Vitamin B1 0.029mg 0.014mg 1%
Protein per 100 calories 5.7g 3.4g N/A
Calories per 10 g protein 177kcal 298kcal N/A
Weight per 100 calories 25g 323g N/A
Unsaturated / Saturated Fat ratio 0.57 11 N/A
Net carbs 3.09g 3.93g N/A
Sugar 0.48g 3.98g N/A
Manganese 0.027mg 0.037mg 0%
Vitamin B5 0.41mg 0.391mg 0%
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.008mg 0%
Threonine 1.044mg 0.044mg 0%
Isoleucine 1.206mg 0.044mg 0%
Leucine 1.939mg 0.077mg 0%
Lysine 1.025mg 0.077mg 0%
Methionine 0.547mg 0.021mg 0%
Phenylalanine 1.074mg 0.037mg 0%
Valine 1.404mg 0.05mg 0%
Histidine 0.547mg 0.008mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +2099%
Contains more FatsFats +9993.9%
Contains more OtherOther +613.5%
Contains more CarbsCarbs +117.8%
Contains more WaterWater +146.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +30720%
Contains more Poly. FatPolyunsaturated fat +672.3%
Contains less Sat. FatSaturated fat -99.9%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.