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Cranberry vs. Carambola — In-Depth Nutrition Comparison

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How are Cranberry and Carambola different?

  • Cranberry is richer in Manganese, and Vitamin E , while Carambola is higher in Vitamin C, and Copper.
  • Carambola covers your daily need of Vitamin C 23% more than Cranberry.
  • Cranberry contains 9 times more Vitamin E than Carambola. Cranberry contains 1.32mg of Vitamin E , while Carambola contains 0.15mg.

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

Infographic

Cranberry 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 Calcium +166.7%
Contains more Iron +187.5%
Contains more Manganese +621.6%
Contains more Magnesium +66.7%
Contains more Potassium +66.3%
Contains more Zinc +33.3%
Contains more Copper +144.6%
Contains more Selenium +500%
Equal in Phosphorus - 12
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +166.7%
Contains more Iron +187.5%
Contains more Manganese +621.6%
Contains more Magnesium +66.7%
Contains more Potassium +66.3%
Contains more Zinc +33.3%
Contains more Copper +144.6%
Contains more Selenium +500%
Equal in Phosphorus - 12
Equal in Sodium - 2

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 E +780%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +235.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +145.7%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B3 +263.4%
Contains more Vitamin B5 +32.5%
Contains more Folate +1100%
Equal in Vitamin A - 61
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
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 E +780%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +235.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +145.7%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B3 +263.4%
Contains more Vitamin B5 +32.5%
Contains more Folate +1100%
Equal in Vitamin A - 61

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +77.9%
Contains more Protein +126.1%
Contains more Fats +153.8%
Contains more Other +333.3%
Equal in Water - 91.38
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 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 +77.9%
Contains more Protein +126.1%
Contains more Fats +153.8%
Contains more Other +333.3%
Equal in Water - 91.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -57.9%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +234.5%
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains less Saturated Fat -57.9%
Contains more Monounsaturated Fat +66.7%
Contains more Polyunsaturated fat +234.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Carambola Opinion
Net carbs 8.37g 3.93g Cranberry
Protein 0.46g 1.04g Carambola
Fats 0.13g 0.33g Carambola
Carbs 11.97g 6.73g Cranberry
Calories 46kcal 31kcal Cranberry
Fructose 0.67g Cranberry
Sugar 4.27g 3.98g Carambola
Fiber 3.6g 2.8g Cranberry
Calcium 8mg 3mg Cranberry
Iron 0.23mg 0.08mg Cranberry
Magnesium 6mg 10mg Carambola
Phosphorus 11mg 12mg Carambola
Potassium 80mg 133mg Carambola
Sodium 2mg 2mg
Zinc 0.09mg 0.12mg Carambola
Copper 0.056mg 0.137mg Carambola
Manganese 0.267mg 0.037mg Cranberry
Selenium 0.1µg 0.6µg Carambola
Vitamin A 63IU 61IU Cranberry
Vitamin A RAE 3µg 3µg
Vitamin E 1.32mg 0.15mg Cranberry
Vitamin C 14mg 34.4mg Carambola
Vitamin B1 0.012mg 0.014mg Carambola
Vitamin B2 0.02mg 0.016mg Cranberry
Vitamin B3 0.101mg 0.367mg Carambola
Vitamin B5 0.295mg 0.391mg Carambola
Vitamin B6 0.057mg 0.017mg Cranberry
Folate 1µg 12µg Carambola
Vitamin K 5µg 0µg Cranberry
Tryptophan 0.003mg 0.008mg Carambola
Threonine 0.028mg 0.044mg Carambola
Isoleucine 0.033mg 0.044mg Carambola
Leucine 0.053mg 0.077mg Carambola
Lysine 0.039mg 0.077mg Carambola
Methionine 0.003mg 0.021mg Carambola
Phenylalanine 0.036mg 0.037mg Carambola
Valine 0.045mg 0.05mg Carambola
Histidine 0.018mg 0.008mg Cranberry
Saturated Fat 0.008g 0.019g Cranberry
Monounsaturated Fat 0.018g 0.03g Carambola
Polyunsaturated fat 0.055g 0.184g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry Carambola
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
11%
Cranberry
14%
Carambola
Minerals Daily Need Coverage Score
8%
Cranberry
9%
Carambola

Comparison summary

Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Cranberry
Cranberry is cheaper (difference - $1.8)
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 0.29g)
Which food is richer in minerals?
Carambola
Carambola is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (45)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.