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  6. Coconut oil vs. Carambola

Coconut oil vs. Carambola — In-Depth Nutrition Comparison

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What are the differences between coconut oil and carambola?

  • Coconut oil is higher in monounsaturated fat and polyunsaturated fat, yet carambola is higher in vitamin C, copper, fiber, and vitamin B5.
  • Coconut oil's daily need coverage for saturated fat is 412% more.
  • Coconut oil has 211 times more monounsaturated fat than carambola. While coconut oil has 6.332g of monounsaturated fat, carambola has only 0.03g.
  • The amount of saturated fat in carambola is lower.
  • The glycemic index of coconut oil is lower.

We used Oil, coconut and Carambola, (starfruit), raw types in this article.

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +∞%
Contains more IronIron +60%
Contains more CopperCopper +∞%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36.4%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +2433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Carambola DV% diff.
Saturated fat 82.475g 0.019g 375%
Fats 99.06g 0.33g 152%
Calories 892kcal 31kcal 43%
Vitamin C 0mg 34.4mg 38%
Monounsaturated fat 6.332g 0.03g 16%
Copper 0mg 0.137mg 15%
Fiber 0g 2.8g 11%
Polyunsaturated fat 1.702g 0.184g 10%
Vitamin B5 0mg 0.391mg 8%
Potassium 0mg 133mg 4%
Folate 0µg 12µg 3%
Manganese 0mg 0.037mg 2%
Phosphorus 0mg 12mg 2%
Vitamin B3 0mg 0.367mg 2%
Protein 0g 1.04g 2%
Magnesium 0mg 10mg 2%
Carbs 0g 6.73g 2%
Vitamin K 0.6µg 0µg 1%
Vitamin B6 0mg 0.017mg 1%
Choline 0.3mg 7.6mg 1%
Vitamin B2 0mg 0.016mg 1%
Vitamin B1 0mg 0.014mg 1%
Selenium 0µg 0.6µg 1%
Zinc 0.02mg 0.12mg 1%
Net carbs 0g 3.93g N/A
Calcium 1mg 3mg 0%
Iron 0.05mg 0.08mg 0%
Sugar 0g 3.98g N/A
Sodium 0mg 2mg 0%
Vitamin E 0.11mg 0.15mg 0%
Vitamin A 0µg 3µg 0%
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.008mg 0%
Threonine 0mg 0.044mg 0%
Isoleucine 0mg 0.044mg 0%
Leucine 0mg 0.077mg 0%
Lysine 0mg 0.077mg 0%
Methionine 0mg 0.021mg 0%
Phenylalanine 0mg 0.037mg 0%
Valine 0mg 0.05mg 0%
Histidine 0mg 0.008mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +29918.2%
Contains more OtherOther +75%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +304500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +21006.7%
Contains more Poly. FatPolyunsaturated fat +825%
Contains less Sat. FatSaturated fat -100%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.