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  6. Heart of palm vs. Carambola

Heart of palm vs. Carambola — In-Depth Nutrition Comparison

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Important differences between heart of palm and carambola

  • Heart of palm has more vitamin B6, copper, potassium, zinc, iron, phosphorus, and vitamin B2; however, carambola is richer in vitamin C and fiber.
  • Heart of palm's daily need coverage for vitamin B6 is 61% more.
  • Heart of palm contains 31 times more zinc than carambola. Heart of palm contains 3.73mg of zinc, while carambola contains 0.12mg.
  • Carambola has a higher glycemic index. The glycemic index of carambola is 45, while the glycemic index of heart of palm is 32.

The food varieties used in the comparison are Hearts of palm, raw and Carambola, (starfruit), raw.

Infographic

Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
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 CalciumCalcium +500%
Contains more PotassiumPotassium +1257.9%
Contains more IronIron +2012.5%
Contains more CopperCopper +370.1%
Contains more ZincZinc +3008.3%
Contains more PhosphorusPhosphorus +1066.7%
Contains more SeleniumSelenium +16.7%
Contains less SodiumSodium -85.7%
~equal in Magnesium ~10mg

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 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 EVitamin E +233.3%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B2Vitamin B2 +1025%
Contains more Vitamin B3Vitamin B3 +145.2%
Contains more Vitamin B6Vitamin B6 +4664.7%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +330%
Contains more CholineCholine +∞%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Heart of palm Carambola DV% diff.
Vitamin B6 0.81mg 0.017mg 61%
Copper 0.644mg 0.137mg 56%
Potassium 1806mg 133mg 49%
Zinc 3.73mg 0.12mg 33%
Vitamin C 8mg 34.4mg 29%
Iron 1.69mg 0.08mg 20%
Phosphorus 140mg 12mg 18%
Vitamin B2 0.18mg 0.016mg 13%
Vitamin B5 0.391mg 8%
Carbs 25.61g 6.73g 6%
Fiber 1.5g 2.8g 5%
Calories 115kcal 31kcal 4%
Vitamin B1 0.05mg 0.014mg 3%
Protein 2.7g 1.04g 3%
Vitamin B3 0.9mg 0.367mg 3%
Folate 24µg 12µg 3%
Calcium 18mg 3mg 2%
Vitamin E 0.5mg 0.15mg 2%
Manganese 0.037mg 2%
Polyunsaturated fat 0.089g 0.184g 1%
Sodium 14mg 2mg 1%
Choline 0mg 7.6mg 1%
Fats 0.2g 0.33g 0%
Net carbs 24.11g 3.93g N/A
Magnesium 10mg 10mg 0%
Sugar 17.16g 3.98g N/A
Vitamin A 3µg 3µg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.046g 0.019g 0%
Monounsaturated fat 0.005g 0.03g 0%
Tryptophan 0.008mg 0%
Threonine 0.044mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.077mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.037mg 0%
Valine 0.05mg 0%
Histidine 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 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 +159.6%
Contains more CarbsCarbs +280.5%
Contains more OtherOther +282.7%
Contains more FatsFats +65%
Contains more WaterWater +31.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 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 -58.7%
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +106.7%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.