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Plantain vs. Carambola — In-Depth Nutrition Comparison

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How are Plantain and Carambola different?

  • Plantain is richer in Vitamin B6, Potassium, Iron, and Magnesium, while Carambola is higher in Vitamin C, and Copper.
  • Carambola covers your daily need of Vitamin C 26% more than Plantain.
  • Plantain contains 14 times more Vitamin B6 than Carambola. Plantain contains 0.24mg of Vitamin B6, while Carambola contains 0.017mg.
  • Carambola is lower in Sugar.

Plantains, cooked and Carambola, (starfruit), raw types were used in this article.

Infographic

Plantain 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.
Contains more Iron +625%
Contains more Magnesium +220%
Contains more Phosphorus +133.3%
Contains more Potassium +249.6%
Contains more Selenium +133.3%
Contains more Calcium +50%
Contains less Sodium -60%
Contains more Copper +107.6%
Equal in Zinc - 0.12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Iron +625%
Contains more Magnesium +220%
Contains more Phosphorus +133.3%
Contains more Potassium +249.6%
Contains more Selenium +133.3%
Contains more Calcium +50%
Contains less Sodium -60%
Contains more Copper +107.6%
Equal in Zinc - 0.12

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.
:
Contains more Vitamin A +1390.2%
Contains more Vitamin B1 +228.6%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +106%
Contains more Vitamin B6 +1311.8%
Contains more Folate +116.7%
Contains more Choline +67.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +15.4%
Contains more Vitamin C +215.6%
Contains more Vitamin B5 +67.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 7% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 3% 0% 115% 4% 4% 7% 24% 4% 9% 0% 5% 0%
Contains more Vitamin A +1390.2%
Contains more Vitamin B1 +228.6%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +106%
Contains more Vitamin B6 +1311.8%
Contains more Folate +116.7%
Contains more Choline +67.1%
Contains more Vitamin K +∞%
Contains more Vitamin E +15.4%
Contains more Vitamin C +215.6%
Contains more Vitamin B5 +67.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +362.9%
Contains more Other +11.5%
Contains more Protein +31.6%
Contains more Fats +83.3%
Contains more Water +35.8%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 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 Carbs +362.9%
Contains more Other +11.5%
Contains more Protein +31.6%
Contains more Fats +83.3%
Contains more Water +35.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +457.6%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains less Saturated Fat -72.5%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +457.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Carambola Opinion
Net carbs 28.85g 3.93g Plantain
Protein 0.79g 1.04g Carambola
Fats 0.18g 0.33g Carambola
Carbs 31.15g 6.73g Plantain
Calories 116kcal 31kcal Plantain
Sugar 14g 3.98g Carambola
Fiber 2.3g 2.8g Carambola
Calcium 2mg 3mg Carambola
Iron 0.58mg 0.08mg Plantain
Magnesium 32mg 10mg Plantain
Phosphorus 28mg 12mg Plantain
Potassium 465mg 133mg Plantain
Sodium 5mg 2mg Carambola
Zinc 0.13mg 0.12mg Plantain
Copper 0.066mg 0.137mg Carambola
Manganese 0.037mg Carambola
Selenium 1.4µg 0.6µg Plantain
Vitamin A 909IU 61IU Plantain
Vitamin A RAE 45µg 3µg Plantain
Vitamin E 0.13mg 0.15mg Carambola
Vitamin C 10.9mg 34.4mg Carambola
Vitamin B1 0.046mg 0.014mg Plantain
Vitamin B2 0.052mg 0.016mg Plantain
Vitamin B3 0.756mg 0.367mg Plantain
Vitamin B5 0.233mg 0.391mg Carambola
Vitamin B6 0.24mg 0.017mg Plantain
Folate 26µg 12µg Plantain
Choline 12.7mg 7.6mg Plantain
Vitamin K 0.7µg 0µg Plantain
Tryptophan 0.009mg 0.008mg Plantain
Threonine 0.021mg 0.044mg Carambola
Isoleucine 0.022mg 0.044mg Carambola
Leucine 0.036mg 0.077mg Carambola
Lysine 0.037mg 0.077mg Carambola
Methionine 0.01mg 0.021mg Carambola
Phenylalanine 0.027mg 0.037mg Carambola
Valine 0.028mg 0.05mg Carambola
Histidine 0.039mg 0.008mg Plantain
Saturated Fat 0.069g 0.019g Carambola
Monounsaturated Fat 0.015g 0.03g Carambola
Polyunsaturated fat 0.033g 0.184g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain 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
18%
Plantain
14%
Carambola
Minerals Daily Need Coverage Score
13%
Plantain
9%
Carambola

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 8)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $1.8)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 10.02g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.05g)
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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.