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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.

Infographic

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

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.
Horned melon Carambola
Lower in Cholesterol ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Horned melon Carambola Opinion
Calories 44kcal 31kcal Horned melon
Protein 1.78g 1.04g Horned melon
Fats 1.26g 0.33g Horned melon
Vitamin C 5.3mg 34.4mg Carambola
Net carbs 7.56g 3.93g Horned melon
Carbs 7.56g 6.73g Horned melon
Cholesterol mg 0mg Horned melon
Vitamin D IU 0IU Carambola
Iron 1.13mg 0.08mg Horned melon
Calcium 13mg 3mg Horned melon
Potassium 123mg 133mg Carambola
Magnesium 40mg 10mg Horned melon
Sugar g 3.98g Horned melon
Fiber g 2.8g Carambola
Copper 0.02mg 0.137mg Carambola
Zinc 0.48mg 0.12mg Horned melon
Starch g g
Phosphorus 37mg 12mg Horned melon
Sodium 2mg 2mg
Vitamin A 147IU 61IU Horned melon
Vitamin E mg 0.15mg Carambola
Vitamin D µg 0µg Carambola
Vitamin B1 0.025mg 0.014mg Horned melon
Vitamin B2 0.015mg 0.016mg Carambola
Vitamin B3 0.565mg 0.367mg Horned melon
Vitamin B5 0.183mg 0.391mg Carambola
Vitamin B6 0.063mg 0.017mg Horned melon
Vitamin B12 µg 0µg Carambola
Vitamin K µg 0µg Carambola
Folate 3µg 12µg Carambola
Trans Fat 0g 0g
Saturated Fat g 0.019g Horned melon
Monounsaturated Fat g 0.03g Carambola
Polyunsaturated fat g 0.184g Carambola
Tryptophan mg 0.008mg Carambola
Threonine mg 0.044mg Carambola
Isoleucine mg 0.044mg Carambola
Leucine mg 0.077mg Carambola
Lysine mg 0.077mg Carambola
Methionine mg 0.021mg Carambola
Phenylalanine mg 0.037mg Carambola
Valine mg 0.05mg Carambola
Histidine mg 0.008mg Carambola
Fructose g g

Which food is preferable for your diet?

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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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
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 food.
Protein
11%
Horned melon
6%
Carambola
Carbohydrates
8%
Horned melon
7%
Carambola
Fats
6%
Horned melon
2%
Carambola

Comparison summary

Which food is lower in Cholesterol?
Horned melon
Horned melon is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Horned melon
Horned melon is lower in Sugar (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 - 3)
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)

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. 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.