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Chestnut vs. Carambola — In-Depth Nutrition Comparison

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Differences between chestnut and carambola

  • Chestnut is higher in copper, manganese, iron, potassium, vitamin B6, phosphorus, vitamin B1, magnesium, and vitamin B2; however, carambola is richer in vitamin C.
  • Chestnut's daily need coverage for copper is 37% higher.
  • Chestnut has 23 times more manganese than carambola. While chestnut has 0.854mg of manganese, carambola has only 0.037mg.

The food types used in this comparison are Nuts, chestnuts, european, boiled and steamed and Carambola, (starfruit), raw.

Infographic

Chestnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
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 +440%
Contains more CalciumCalcium +1433.3%
Contains more PotassiumPotassium +437.6%
Contains more IronIron +2062.5%
Contains more CopperCopper +244.5%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +725%
Contains more ManganeseManganese +2208.1%
Contains less SodiumSodium -92.6%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 0%
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 B1Vitamin B1 +957.1%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +99.2%
Contains more Vitamin B6Vitamin B6 +1270.6%
Contains more FolateFolate +216.7%
Contains more Vitamin CVitamin C +28.8%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B5Vitamin B5 +23.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 +92.3%
Contains more FatsFats +318.2%
Contains more CarbsCarbs +312.5%
Contains more OtherOther +36.5%
Contains more WaterWater +34.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 +1486.7%
Contains more Poly. FatPolyunsaturated fat +196.2%
Contains less Sat. FatSaturated fat -92.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chestnut Carambola DV% diff.
Copper 0.472mg 0.137mg 37%
Manganese 0.854mg 0.037mg 36%
Iron 1.73mg 0.08mg 21%
Potassium 715mg 133mg 17%
Vitamin B6 0.233mg 0.017mg 17%
Phosphorus 99mg 12mg 12%
Fiber 2.8g 11%
Vitamin B1 0.148mg 0.014mg 11%
Magnesium 54mg 10mg 10%
Vitamin C 26.7mg 34.4mg 9%
Vitamin B2 0.104mg 0.016mg 7%
Carbs 27.76g 6.73g 7%
Folate 38µg 12µg 7%
Calories 131kcal 31kcal 5%
Calcium 46mg 3mg 4%
Vitamin B5 0.316mg 0.391mg 2%
Protein 2g 1.04g 2%
Polyunsaturated fat 0.545g 0.184g 2%
Fats 1.38g 0.33g 2%
Vitamin B3 0.731mg 0.367mg 2%
Saturated fat 0.26g 0.019g 1%
Choline 7.6mg 1%
Monounsaturated fat 0.476g 0.03g 1%
Selenium 0.6µg 1%
Vitamin E 0.15mg 1%
Sodium 27mg 2mg 1%
Zinc 0.25mg 0.12mg 1%
Net carbs 27.76g 3.93g N/A
Sugar 3.98g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.022mg 0.008mg 0%
Threonine 0.071mg 0.044mg 0%
Isoleucine 0.079mg 0.044mg 0%
Leucine 0.118mg 0.077mg 0%
Lysine 0.118mg 0.077mg 0%
Methionine 0.047mg 0.021mg 0%
Phenylalanine 0.084mg 0.037mg 0%
Valine 0.112mg 0.05mg 0%
Histidine 0.055mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut 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
20%
Chestnut
13%
Carambola
Minerals Daily Need Coverage Score
50%
Chestnut
9%
Carambola

Comparison summary

Which food is richer in minerals?
Chestnut
Chestnut is relatively richer in minerals
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 0.241g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 9)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $1.2)
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.