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Dried fruit vs Carambola - In-Depth Nutrition Comparison

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Important differences between Dried fruit and Carambola

  • Dried fruit has more Iron, Potassium, Vitamin E , Copper, Vitamin A, Fiber, Vitamin B3, Vitamin B6, and Manganese, however Carambola is richer in Vitamin C.
  • Carambola's daily need coverage for Vitamin C is 37% more.
  • Dried fruit contains 60 times more Vitamin A than Carambola. Dried fruit contains 180µg of Vitamin A, while Carambola contains 3µg.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Carambola, (starfruit), raw.

Infographic

Dried fruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +3225%
Contains more Calcium +1733.3%
Contains more Potassium +773.7%
Contains more Magnesium +220%
Contains more Copper +150.4%
Contains more Zinc +225%
Contains more Phosphorus +491.7%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 1% 12% 8% 46% 4% 6% 1%
Contains more Iron +3225%
Contains more Calcium +1733.3%
Contains more Potassium +773.7%
Contains more Magnesium +220%
Contains more Copper +150.4%
Contains more Zinc +225%
Contains more Phosphorus +491.7%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +5808.2%
Contains more Vitamin E +2786.7%
Contains more Vitamin B2 +362.5%
Contains more Vitamin B3 +605.4%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +741.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +3340%
Contains more Folate +20%
Equal in Vitamin B1 - 0.014
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 115% 4% 3% 0% 4% 4% 7% 24% 4% 0% 0% 9%
Contains more Vitamin A +5808.2%
Contains more Vitamin E +2786.7%
Contains more Vitamin B2 +362.5%
Contains more Vitamin B3 +605.4%
Contains more Vitamin B5 +32%
Contains more Vitamin B6 +741.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +3340%
Contains more Folate +20%
Equal in Vitamin B1 - 0.014

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Carambola
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Carambola Opinion
Calories 241kcal 31kcal Dried fruit
Protein 3.39g 1.04g Dried fruit
Fats 0.51g 0.33g Dried fruit
Vitamin C 1mg 34.4mg Carambola
Net carbs 55.34g 3.93g Dried fruit
Carbs 62.64g 6.73g Dried fruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.66mg 0.08mg Dried fruit
Calcium 55mg 3mg Dried fruit
Potassium 1162mg 133mg Dried fruit
Magnesium 32mg 10mg Dried fruit
Sugar 53.44g 3.98g Carambola
Fiber 7.3g 2.8g Dried fruit
Copper 0.343mg 0.137mg Dried fruit
Zinc 0.39mg 0.12mg Dried fruit
Starch 0.35g g Dried fruit
Phosphorus 71mg 12mg Dried fruit
Sodium 10mg 2mg Carambola
Vitamin A 3604IU 61IU Dried fruit
Vitamin E 4.33mg 0.15mg Dried fruit
Vitamin D 0µg 0µg
Vitamin B1 0.015mg 0.014mg Dried fruit
Vitamin B2 0.074mg 0.016mg Dried fruit
Vitamin B3 2.589mg 0.367mg Dried fruit
Vitamin B5 0.516mg 0.391mg Dried fruit
Vitamin B6 0.143mg 0.017mg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 0µg Dried fruit
Folate 10µg 12µg Carambola
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.019g Dried fruit
Monounsaturated Fat 0.074g 0.03g Dried fruit
Polyunsaturated fat 0.074g 0.184g Carambola
Tryptophan 0.016mg 0.008mg Dried fruit
Threonine 0.073mg 0.044mg Dried fruit
Isoleucine 0.063mg 0.044mg Dried fruit
Leucine 0.105mg 0.077mg Dried fruit
Lysine 0.083mg 0.077mg Dried fruit
Methionine 0.015mg 0.021mg Carambola
Phenylalanine 0.062mg 0.037mg Dried fruit
Valine 0.078mg 0.05mg Dried fruit
Histidine 0.047mg 0.008mg Dried fruit
Fructose 12.47g g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Carambola
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
14
Carambola
Mineral Summary Score
50
Dried fruit
10
Carambola

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Dried fruit
6%
Carambola
Carbohydrates
63%
Dried fruit
7%
Carambola
Fats
2%
Dried fruit
2%
Carambola

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 49.46g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 8mg)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.