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Horned melon vs Carambola - In-Depth Nutrition Comparison

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Differences between Horned melon and Carambola

  • Horned melon is higher in Iron and Magnesium, however Carambola is richer in Vitamin C and Copper.
  • Carambola's daily need coverage for Vitamin C is 32% higher.
  • Horned melon has 14 times more Iron than Carambola. While Horned melon has 1.13mg of Iron, Carambola has only 0.08mg.

The food types used in this comparison are Horned melon (Kiwano) and Carambola, (starfruit), raw.

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Horned melon 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 +1312.5%
Contains more Calcium +333.3%
Contains more Magnesium +300%
Contains more Zinc +300%
Contains more Phosphorus +208.3%
Contains more Copper +585%
Equal in Potassium - 133
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 4% 11% 29% 7% 14% 16% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 1% 12% 8% 46% 4% 6% 1%
Contains more Iron +1312.5%
Contains more Calcium +333.3%
Contains more Magnesium +300%
Contains more Zinc +300%
Contains more Phosphorus +208.3%
Contains more Copper +585%
Equal in Potassium - 133
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +141%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B3 +54%
Contains more Vitamin B6 +270.6%
Contains more Vitamin C +549.1%
Contains more Vitamin B5 +113.7%
Contains more Folate +300%
Equal in Vitamin B2 - 0.016
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 18% 9% 0% 0% 7% 4% 11% 11% 15% 0% 0% 3%
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 +141%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B3 +54%
Contains more Vitamin B6 +270.6%
Contains more Vitamin C +549.1%
Contains more Vitamin B5 +113.7%
Contains more Folate +300%
Equal in Vitamin B2 - 0.016

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
6
Horned melon
14
Carambola
Mineral Summary Score
15
Horned melon
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 the food
Protein
11%
Horned melon
6%
Carambola
Carbohydrates
8%
Horned melon
7%
Carambola
Fats
6%
Horned melon
2%
Carambola

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Horned melon Carambola
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food contains less Sugars?
Horned melon
Horned melon contains less Sugars (difference - 3.98g)
Which food is lower in Saturated Fat?
Horned melon
Horned melon is lower in Saturated Fat (difference - 0.019g)
Which food is cheaper?
Horned melon
Horned melon is cheaper (difference - $0.4)
Which food is richer in minerals?
Horned melon
Horned melon is relatively richer in minerals
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
Carambola
Carambola is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Horned melon Carambola Opinion
Calories 44 31 Horned melon
Protein 1.78 1.04 Horned melon
Fats 1.26 0.33 Horned melon
Vitamin C 5.3 34.4 Carambola
Carbs 7.56 6.73 Horned melon
Cholesterol 0 Horned melon
Vitamin D 0 Carambola
Iron 1.13 0.08 Horned melon
Calcium 13 3 Horned melon
Potassium 123 133 Carambola
Magnesium 40 10 Horned melon
Sugars 3.98 Horned melon
Fiber 2.8 Carambola
Copper 0.02 0.137 Carambola
Zinc 0.48 0.12 Horned melon
Starch
Phosphorus 37 12 Horned melon
Sodium 2 2
Vitamin A 147 61 Horned melon
Vitamin E 0.15 Carambola
Vitamin D 0 Carambola
Vitamin B1 0.025 0.014 Horned melon
Vitamin B2 0.015 0.016 Carambola
Vitamin B3 0.565 0.367 Horned melon
Vitamin B5 0.183 0.391 Carambola
Vitamin B6 0.063 0.017 Horned melon
Vitamin B12 0 Carambola
Vitamin K 0 Carambola
Folate 3 12 Carambola
Trans Fat 0 0
Saturated Fat 0.019 Horned melon
Monounsaturated Fat 0.03 Carambola
Polyunsaturated fat 0.184 Carambola
Tryptophan 0.008 Carambola
Threonine 0.044 Carambola
Isoleucine 0.044 Carambola
Leucine 0.077 Carambola
Lysine 0.077 Carambola
Methionine 0.021 Carambola
Phenylalanine 0.037 Carambola
Valine 0.05 Carambola
Histidine 0.008 Carambola
Fructose

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 of the foods presented on this page can be found below.

  1. Horned melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167791/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.