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  6. Dried fruit vs. Carambola

Dried fruit vs. Carambola — In-Depth Nutrition Comparison

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Important differences between dried fruit and carambola

  • Dried fruit has more vitamin A, iron, potassium, vitamin E, copper, fiber, vitamin B3, vitamin B6, and manganese; however, carambola is richer in vitamin C.
  • Dried fruit's daily need coverage for vitamin A is 71% more.
  • Dried fruit contains 33 times more iron than carambola. Dried fruit contains 2.66mg of iron, while carambola contains 0.08mg.
  • Carambola has a higher glycemic index. The glycemic index of carambola is 45, while the glycemic index of dried fruit is 31.

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

Infographic

Dried fruit 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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 CalciumCalcium +1733.3%
Contains more PotassiumPotassium +773.7%
Contains more IronIron +3225%
Contains more CopperCopper +150.4%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +491.7%
Contains more ManganeseManganese +535.1%
Contains more SeleniumSelenium +266.7%
Contains less SodiumSodium -80%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin AVitamin A +5900%
Contains more Vitamin EVitamin E +2786.7%
Contains more Vitamin B2Vitamin B2 +362.5%
Contains more Vitamin B3Vitamin B3 +605.4%
Contains more Vitamin B5Vitamin B5 +32%
Contains more Vitamin B6Vitamin B6 +741.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +82.9%
Contains more Vitamin CVitamin C +3340%
Contains more FolateFolate +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.014mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 ProteinProtein +226%
Contains more FatsFats +54.5%
Contains more CarbsCarbs +830.8%
Contains more OtherOther +394.2%
Contains more WaterWater +195.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -10.5%
Contains more Mono. FatMonounsaturated fat +146.7%
Contains more Poly. FatPolyunsaturated fat +148.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Vitamin C 1mg 34.4mg 37%
Iron 2.66mg 0.08mg 32%
Potassium 1162mg 133mg 30%
Vitamin E 4.33mg 0.15mg 28%
Copper 0.343mg 0.137mg 23%
Vitamin A 180µg 3µg 20%
Carbs 62.64g 6.73g 19%
Fiber 7.3g 2.8g 18%
Fructose 12.47g 16%
Vitamin B3 2.589mg 0.367mg 14%
Calories 241kcal 31kcal 11%
Vitamin B6 0.143mg 0.017mg 10%
Manganese 0.235mg 0.037mg 9%
Phosphorus 71mg 12mg 8%
Magnesium 32mg 10mg 5%
Protein 3.39g 1.04g 5%
Calcium 55mg 3mg 5%
Vitamin B2 0.074mg 0.016mg 4%
Vitamin K 3.1µg 0µg 3%
Selenium 2.2µg 0.6µg 3%
Vitamin B5 0.516mg 0.391mg 3%
Zinc 0.39mg 0.12mg 2%
Folate 10µg 12µg 1%
Polyunsaturated fat 0.074g 0.184g 1%
Choline 13.9mg 7.6mg 1%
Fats 0.51g 0.33g 0%
Net carbs 55.34g 3.93g N/A
Sugar 53.44g 3.98g N/A
Starch 0.35g 0%
Sodium 10mg 2mg 0%
Vitamin B1 0.015mg 0.014mg 0%
Saturated fat 0.017g 0.019g 0%
Monounsaturated fat 0.074g 0.03g 0%
Tryptophan 0.016mg 0.008mg 0%
Threonine 0.073mg 0.044mg 0%
Isoleucine 0.063mg 0.044mg 0%
Leucine 0.105mg 0.077mg 0%
Lysine 0.083mg 0.077mg 0%
Methionine 0.015mg 0.021mg 0%
Phenylalanine 0.062mg 0.037mg 0%
Valine 0.078mg 0.05mg 0%
Histidine 0.047mg 0.008mg 0%

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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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
24%
Dried fruit
13%
Carambola
Minerals Daily Need Coverage Score
44%
Dried fruit
9%
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

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. 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.