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  6. English muffin vs. Carambola

English muffin vs. Carambola — In-Depth Nutrition Comparison

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How are English muffins and carambola different?

  • English muffins are higher in phosphorus, vitamin B1, manganese, vitamin B2, iron, vitamin B3, folate, and zinc; however, carambola is richer in vitamin C.
  • Daily need coverage for vitamin C for carambola is 38% higher.
  • English muffins contain 232 times more sodium than carambola. While English muffins contain 464mg of sodium, carambola contains only 2mg.
  • Carambola has a lower glycemic index (45) than English muffins (77).

English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Carambola, (starfruit), raw are the varieties used in this article.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 +110%
Contains more CalciumCalcium +1633.3%
Contains more IronIron +1012.5%
Contains more ZincZinc +483.3%
Contains more PhosphorusPhosphorus +1008.3%
Contains more ManganeseManganese +864.9%
Contains less SodiumSodium -99.6%
~equal in Potassium ~133mg
~equal in Copper ~0.137mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 B1Vitamin B1 +1192.9%
Contains more Vitamin B2Vitamin B2 +862.5%
Contains more Vitamin B3Vitamin B3 +326.7%
Contains more Vitamin B5Vitamin B5 +14.1%
Contains more Vitamin B6Vitamin B6 +152.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +208.3%
Contains more Vitamin CVitamin C +34300%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Carambola DV% diff.
Vitamin C 0.1mg 34.4mg 38%
Sodium 464mg 2mg 20%
Phosphorus 133mg 12mg 17%
Vitamin B1 0.181mg 0.014mg 14%
Manganese 0.357mg 0.037mg 14%
Protein 7.7g 1.04g 13%
Carbs 46g 6.73g 13%
Vitamin B2 0.154mg 0.016mg 11%
Calories 235kcal 31kcal 10%
Iron 0.89mg 0.08mg 10%
Vitamin B3 1.566mg 0.367mg 7%
Folate 37µg 12µg 6%
Polyunsaturated fat 0.888g 0.184g 5%
Zinc 0.7mg 0.12mg 5%
Calcium 52mg 3mg 5%
Magnesium 21mg 10mg 3%
Vitamin B12 0.04µg 0µg 2%
Fats 1.8g 0.33g 2%
Vitamin B6 0.043mg 0.017mg 2%
Selenium 0.6µg 1%
Copper 0.129mg 0.137mg 1%
Saturated fat 0.259g 0.019g 1%
Choline 7.6mg 1%
Monounsaturated fat 0.302g 0.03g 1%
Vitamin B5 0.446mg 0.391mg 1%
Vitamin E 0.15mg 1%
Net carbs 43.3g 3.93g N/A
Potassium 131mg 133mg 0%
Sugar 3.98g N/A
Fiber 2.7g 2.8g 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.092mg 0.008mg 0%
Threonine 0.242mg 0.044mg 0%
Isoleucine 0.315mg 0.044mg 0%
Leucine 0.553mg 0.077mg 0%
Lysine 0.241mg 0.077mg 0%
Methionine 0.139mg 0.021mg 0%
Phenylalanine 0.379mg 0.037mg 0%
Valine 0.353mg 0.05mg 0%
Histidine 0.17mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +640.4%
Contains more FatsFats +445.5%
Contains more CarbsCarbs +583.5%
Contains more OtherOther +361.5%
Contains more WaterWater +117.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 more Mono. FatMonounsaturated fat +906.7%
Contains more Poly. FatPolyunsaturated fat +382.6%
Contains less Sat. FatSaturated fat -92.7%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.