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  6. Plantain vs. Carambola

Plantain vs. Carambola — In-Depth Nutrition Comparison

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How are plantains and carambola different?

  • Plantains are richer in vitamin B6, vitamin A, potassium, iron, and magnesium, while carambola is higher in vitamin C and copper.
  • Carambola covers your daily need for vitamin C, 26% more than plantains.
  • Plantains contain 15 times more vitamin A than carambola. Plantains contain 909 IU of vitamin A, while carambola contains 61 IU.
  • 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
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 +220%
Contains more PotassiumPotassium +249.6%
Contains more IronIron +625%
Contains more PhosphorusPhosphorus +133.3%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +50%
Contains more CopperCopper +107.6%
Contains less SodiumSodium -60%
~equal in Zinc ~0.12mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 115% 0% 1% 3% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B1Vitamin B1 +228.6%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B3Vitamin B3 +106%
Contains more Vitamin B6Vitamin B6 +1311.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +116.7%
Contains more Vitamin CVitamin C +215.6%
Contains more Vitamin EVitamin E +15.4%
Contains more Vitamin B5Vitamin B5 +67.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Carambola DV% diff.
Vitamin C 10.9mg 34.4mg 26%
Vitamin B6 0.24mg 0.017mg 17%
Potassium 465mg 133mg 10%
Carbs 31.15g 6.73g 8%
Copper 0.066mg 0.137mg 8%
Iron 0.58mg 0.08mg 6%
Magnesium 32mg 10mg 5%
Vitamin A 45µg 3µg 5%
Calories 116kcal 31kcal 4%
Folate 26µg 12µg 4%
Vitamin B1 0.046mg 0.014mg 3%
Vitamin B2 0.052mg 0.016mg 3%
Vitamin B5 0.233mg 0.391mg 3%
Fiber 2.3g 2.8g 2%
Phosphorus 28mg 12mg 2%
Manganese 0.037mg 2%
Vitamin B3 0.756mg 0.367mg 2%
Protein 0.79g 1.04g 1%
Selenium 1.4µg 0.6µg 1%
Vitamin K 0.7µg 0µg 1%
Choline 12.7mg 7.6mg 1%
Polyunsaturated fat 0.033g 0.184g 1%
Protein per 100 calories 0.68g 3.4g N/A
Calories per 10 g protein 1468kcal 298kcal N/A
Weight per 100 calories 86g 323g N/A
Fats 0.18g 0.33g 0%
Net carbs 28.85g 3.93g N/A
Calcium 2mg 3mg 0%
Sugar 14g 3.98g N/A
Zinc 0.13mg 0.12mg 0%
Sodium 5mg 2mg 0%
Vitamin E 0.13mg 0.15mg 0%
Saturated fat 0.069g 0.019g 0%
Monounsaturated fat 0.015g 0.03g 0%
Tryptophan 0.009mg 0.008mg 0%
Threonine 0.021mg 0.044mg 0%
Isoleucine 0.022mg 0.044mg 0%
Leucine 0.036mg 0.077mg 0%
Lysine 0.037mg 0.077mg 0%
Methionine 0.01mg 0.021mg 0%
Phenylalanine 0.027mg 0.037mg 0%
Valine 0.028mg 0.05mg 0%
Histidine 0.039mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +362.9%
Contains more OtherOther +11.5%
Contains more ProteinProtein +31.6%
Contains more FatsFats +83.3%
Contains more WaterWater +35.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 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 less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +457.6%

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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. 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.