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Dates vs. Carambola — In-Depth Nutrition Comparison

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What are the differences between Dates and Carambola?

  • Dates are higher in Fiber, Potassium, Iron, Vitamin B6, Manganese, Magnesium, Copper, Phosphorus, and Vitamin B3, yet Carambola is higher in Vitamin C.
  • Carambola's daily need coverage for Vitamin C is 38% more.
  • Dates have 13 times more Iron than Carambola. While Dates have 1.02mg of Iron, Carambola has only 0.08mg.

We used Dates, deglet noor and Carambola, (starfruit), raw types in this article.

Infographic

Dates  vs Carambola infographic
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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.
Contains more Calcium +1200%
Contains more Iron +1175%
Contains more Magnesium +330%
Contains more Phosphorus +416.7%
Contains more Potassium +393.2%
Contains more Zinc +141.7%
Contains more Copper +50.4%
Contains more Manganese +608.1%
Contains more Selenium +400%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +1200%
Contains more Iron +1175%
Contains more Magnesium +330%
Contains more Phosphorus +416.7%
Contains more Potassium +393.2%
Contains more Zinc +141.7%
Contains more Copper +50.4%
Contains more Manganese +608.1%
Contains more Selenium +400%
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 B1 +271.4%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B3 +247.1%
Contains more Vitamin B5 +50.6%
Contains more Vitamin B6 +870.6%
Contains more Folate +58.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +510%
Contains more Vitamin E +200%
Contains more Vitamin C +8500%
Contains more Choline +20.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 4% 7%
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 B1 +271.4%
Contains more Vitamin B2 +312.5%
Contains more Vitamin B3 +247.1%
Contains more Vitamin B5 +50.6%
Contains more Vitamin B6 +870.6%
Contains more Folate +58.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +510%
Contains more Vitamin E +200%
Contains more Vitamin C +8500%
Contains more Choline +20.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +135.6%
Contains more Fats +18.2%
Contains more Carbs +1014.9%
Contains more Other +207.7%
Contains more Water +345.1%
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 Protein +135.6%
Contains more Fats +18.2%
Contains more Carbs +1014.9%
Contains more Other +207.7%
Contains more Water +345.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +20%
Contains less Saturated Fat -40.6%
Contains more Polyunsaturated fat +868.4%
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +20%
Contains less Saturated Fat -40.6%
Contains more Polyunsaturated fat +868.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dates Carambola Opinion
Net carbs 67.03g 3.93g Dates
Protein 2.45g 1.04g Dates
Fats 0.39g 0.33g Dates
Carbs 75.03g 6.73g Dates
Calories 282kcal 31kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 3.98g Carambola
Fiber 8g 2.8g Dates
Calcium 39mg 3mg Dates
Iron 1.02mg 0.08mg Dates
Magnesium 43mg 10mg Dates
Phosphorus 62mg 12mg Dates
Potassium 656mg 133mg Dates
Sodium 2mg 2mg
Zinc 0.29mg 0.12mg Dates
Copper 0.206mg 0.137mg Dates
Manganese 0.262mg 0.037mg Dates
Selenium 3µg 0.6µg Dates
Vitamin A 10IU 61IU Carambola
Vitamin A RAE 0µg 3µg Carambola
Vitamin E 0.05mg 0.15mg Carambola
Vitamin C 0.4mg 34.4mg Carambola
Vitamin B1 0.052mg 0.014mg Dates
Vitamin B2 0.066mg 0.016mg Dates
Vitamin B3 1.274mg 0.367mg Dates
Vitamin B5 0.589mg 0.391mg Dates
Vitamin B6 0.165mg 0.017mg Dates
Folate 19µg 12µg Dates
Choline 6.3mg 7.6mg Carambola
Vitamin K 2.7µg 0µg Dates
Tryptophan 0.012mg 0.008mg Dates
Threonine 0.043mg 0.044mg Carambola
Isoleucine 0.049mg 0.044mg Dates
Leucine 0.084mg 0.077mg Dates
Lysine 0.066mg 0.077mg Carambola
Methionine 0.022mg 0.021mg Dates
Phenylalanine 0.05mg 0.037mg Dates
Valine 0.071mg 0.05mg Dates
Histidine 0.032mg 0.008mg Dates
Saturated Fat 0.032g 0.019g Carambola
Monounsaturated Fat 0.036g 0.03g Dates
Polyunsaturated fat 0.019g 0.184g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates 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
12%
Dates
14%
Carambola
Minerals Daily Need Coverage Score
29%
Dates
9%
Carambola

Comparison summary

Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 59.37g)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $0.2)
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 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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.