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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.

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.
Coconut oil
Coconut oil
1
:
9
Carambola
Carambola
Contains less Sodium -100%
Contains more Calcium +200%
Contains more Iron +60%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +500%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Carambola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains less Sodium -100%
Contains more Calcium +200%
Contains more Iron +60%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +500%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Coconut oil
Coconut oil
1
:
9
Carambola
Carambola
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +36.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Coconut oil
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% 0% 0% 0% 0% 0% 0% 0% 0% 2%
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 K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +36.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
3
Carambola
Carambola
Contains more Fats +29918.2%
Contains more Other +75%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +304500%
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 Fats +29918.2%
Contains more Other +75%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +304500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut oil
Coconut oil
2
:
1
Carambola
Carambola
Contains more Monounsaturated Fat +21006.7%
Contains more Polyunsaturated fat +825%
Contains less Saturated Fat -100%
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Carambola
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +21006.7%
Contains more Polyunsaturated fat +825%
Contains less Saturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Carambola Opinion
Net carbs 0g 3.93g Carambola
Protein 0g 1.04g Carambola
Fats 99.06g 0.33g Coconut oil
Carbs 0g 6.73g Carambola
Calories 892kcal 31kcal Coconut oil
Sugar 0g 3.98g Coconut oil
Fiber 0g 2.8g Carambola
Calcium 1mg 3mg Carambola
Iron 0.05mg 0.08mg Carambola
Magnesium 0mg 10mg Carambola
Phosphorus 0mg 12mg Carambola
Potassium 0mg 133mg Carambola
Sodium 0mg 2mg Coconut oil
Zinc 0.02mg 0.12mg Carambola
Copper 0mg 0.137mg Carambola
Manganese 0mg 0.037mg Carambola
Selenium 0µg 0.6µg Carambola
Vitamin A 0IU 61IU Carambola
Vitamin A RAE 0µg 3µg Carambola
Vitamin E 0.11mg 0.15mg Carambola
Vitamin C 0mg 34.4mg Carambola
Vitamin B1 0mg 0.014mg Carambola
Vitamin B2 0mg 0.016mg Carambola
Vitamin B3 0mg 0.367mg Carambola
Vitamin B5 0mg 0.391mg Carambola
Vitamin B6 0mg 0.017mg Carambola
Folate 0µg 12µg Carambola
Vitamin K 0.6µg 0µg Coconut oil
Tryptophan 0mg 0.008mg Carambola
Threonine 0mg 0.044mg Carambola
Isoleucine 0mg 0.044mg Carambola
Leucine 0mg 0.077mg Carambola
Lysine 0mg 0.077mg Carambola
Methionine 0mg 0.021mg Carambola
Phenylalanine 0mg 0.037mg Carambola
Valine 0mg 0.05mg Carambola
Histidine 0mg 0.008mg Carambola
Trans Fat 0.028g 0g Carambola
Saturated Fat 82.475g 0.019g Carambola
Monounsaturated Fat 6.332g 0.03g Coconut oil
Polyunsaturated fat 1.702g 0.184g Coconut oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil 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
0%
Coconut oil
14%
Carambola
Minerals Daily Need Coverage Score
0%
Coconut oil
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 45)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 82.456g)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $0.4)
Which food is richer in minerals?
Carambola
Carambola is relatively richer in minerals
Which food is richer in vitamins?
Carambola
Carambola is relatively richer in vitamins
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. 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.