Coconut vs. Carambola — In-Depth Nutrition Comparison

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The main differences between coconut and carambola

Coconut has more manganese, copper, iron, fiber, selenium, phosphorus, zinc, and potassium; however, carambola has more vitamin C.
Daily need coverage for saturated fat for coconut is 148% higher.
Carambola has 41 times less manganese than coconut. Coconut has 1.5mg of manganese, while carambola has 0.037mg.
Carambola is lower in saturated fat.
Coconut has a higher glycemic index than carambola.

Food types used in this article are Nuts, coconut meat, raw and Carambola, (starfruit), raw.

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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

Carambola

Contains more MagnesiumMagnesium	+220%
Contains more CalciumCalcium	+366.7%
Contains more PotassiumPotassium	+167.7%
Contains more IronIron	+2937.5%
Contains more CopperCopper	+217.5%
Contains more ZincZinc	+816.7%
Contains more PhosphorusPhosphorus	+841.7%
Contains more ManganeseManganese	+3954.1%
Contains more SeleniumSelenium	+1583.3%

Contains less SodiumSodium

-90%

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

Carambola

Contains more Vitamin EVitamin E	+60%
Contains more Vitamin B1Vitamin B1	+371.4%
Contains more Vitamin B2Vitamin B2	+25%
Contains more Vitamin B3Vitamin B3	+47.1%
Contains more Vitamin B6Vitamin B6	+217.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+116.7%

Contains more Vitamin CVitamin C	+942.4%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+30.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	29.698g	0.019g	135%
Manganese	1.5mg	0.037mg	64%
Fats	33.49g	0.33g	51%
Vitamin C	3.3mg	34.4mg	35%
Copper	0.435mg	0.137mg	33%
Iron	2.43mg	0.08mg	29%
Fiber	9g	2.8g	25%
Selenium	10.1µg	0.6µg	17%
Calories	354kcal	31kcal	16%
Phosphorus	113mg	12mg	14%
Zinc	1.1mg	0.12mg	9%
Potassium	356mg	133mg	7%
Protein	3.33g	1.04g	5%
Magnesium	32mg	10mg	5%
Vitamin B1	0.066mg	0.014mg	4%
Folate	26µg	12µg	4%
Carbs	15.23g	6.73g	3%
Vitamin B6	0.054mg	0.017mg	3%
Monounsaturated fat	1.425g	0.03g	3%
Vitamin B5	0.3mg	0.391mg	2%
Calcium	14mg	3mg	1%
Sodium	20mg	2mg	1%
Vitamin E	0.24mg	0.15mg	1%
Vitamin B3	0.54mg	0.367mg	1%
Choline	12.1mg	7.6mg	1%
Polyunsaturated fat	0.366g	0.184g	1%
Protein per 100 calories	0.94g	3.4g	N/A
Calories per 10 g protein	1063kcal	298kcal	N/A
Weight per 100 calories	28g	323g	N/A
Unsaturated / Saturated Fat ratio	0.06	11	N/A
Net carbs	6.23g	3.93g	N/A
Sugar	6.23g	3.98g	N/A
Vitamin A	0µg	3µg	0%
Vitamin B2	0.02mg	0.016mg	0%
Vitamin K	0.2µg	0µg	0%
Tryptophan	0.039mg	0.008mg	0%
Threonine	0.121mg	0.044mg	0%
Isoleucine	0.131mg	0.044mg	0%
Leucine	0.247mg	0.077mg	0%
Lysine	0.147mg	0.077mg	0%
Methionine	0.062mg	0.021mg	0%
Phenylalanine	0.169mg	0.037mg	0%
Valine	0.202mg	0.05mg	0%
Histidine	0.077mg	0.008mg	0%