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Jackfruit vs Carambola - In-Depth Nutrition Comparison

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The main differences between Jackfruit and Carambola

  • Jackfruit has more Vitamin B6, Potassium, and Vitamin B1, however Carambola has more Vitamin C, Copper, and Fiber.
  • Daily need coverage for Vitamin B6 from Jackfruit is 24% higher.
  • Carambola has 8 times less Calcium than Jackfruit. Jackfruit has 24mg of Calcium, while Carambola has 3mg.
  • Carambola is lower in Sugar.

Food types used in this article are Jackfruit, raw and Carambola, (starfruit), raw.

Infographic

Jackfruit 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 Calcium +700%
Contains more Iron +187.5%
Contains more Magnesium +190%
Contains more Phosphorus +75%
Contains more Potassium +236.8%
Contains more Copper +80.3%
Equal in Sodium - 2
Equal in Zinc - 0.12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 9% 21% 9% 40% 1% 4% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 3% 8% 6% 12% 1% 4% 46%
Contains more Calcium +700%
Contains more Iron +187.5%
Contains more Magnesium +190%
Contains more Phosphorus +75%
Contains more Potassium +236.8%
Contains more Copper +80.3%
Equal in Sodium - 2
Equal in Zinc - 0.12

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 +80.3%
Contains more Vitamin E +126.7%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +150.7%
Contains more Vitamin B6 +1835.3%
Contains more Folate +100%
Contains more Vitamin C +151.1%
Contains more Vitamin B5 +66.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 7% 0% 46% 27% 13% 18% 15% 76% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 3% 0% 115% 4% 4% 7% 24% 4% 9% 0% 0%
Contains more Vitamin A +80.3%
Contains more Vitamin E +126.7%
Contains more Vitamin B1 +650%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B3 +150.7%
Contains more Vitamin B6 +1835.3%
Contains more Folate +100%
Contains more Vitamin C +151.1%
Contains more Vitamin B5 +66.4%

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.
Jackfruit Carambola
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Jackfruit Carambola Opinion
Net carbs 21.75g 3.93g Jackfruit
Protein 1.72g 1.04g Jackfruit
Fats 0.64g 0.33g Jackfruit
Carbs 23.25g 6.73g Jackfruit
Calories 95kcal 31kcal Jackfruit
Starch 1.47g g Jackfruit
Fructose 9.19g g Jackfruit
Sugar 19.08g 3.98g Carambola
Fiber 1.5g 2.8g Carambola
Calcium 24mg 3mg Jackfruit
Iron 0.23mg 0.08mg Jackfruit
Magnesium 29mg 10mg Jackfruit
Phosphorus 21mg 12mg Jackfruit
Potassium 448mg 133mg Jackfruit
Sodium 2mg 2mg
Zinc 0.13mg 0.12mg Jackfruit
Copper 0.076mg 0.137mg Carambola
Vitamin A 110IU 61IU Jackfruit
Vitamin E 0.34mg 0.15mg Jackfruit
Vitamin D IU 0IU Carambola
Vitamin D µg 0µg Carambola
Vitamin C 13.7mg 34.4mg Carambola
Vitamin B1 0.105mg 0.014mg Jackfruit
Vitamin B2 0.055mg 0.016mg Jackfruit
Vitamin B3 0.92mg 0.367mg Jackfruit
Vitamin B5 0.235mg 0.391mg Carambola
Vitamin B6 0.329mg 0.017mg Jackfruit
Folate 24µg 12µg Jackfruit
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Carambola
Tryptophan 0.034mg 0.008mg Jackfruit
Threonine 0.086mg 0.044mg Jackfruit
Isoleucine 0.069mg 0.044mg Jackfruit
Leucine 0.103mg 0.077mg Jackfruit
Lysine 0.069mg 0.077mg Carambola
Methionine 0.034mg 0.021mg Jackfruit
Phenylalanine 0.052mg 0.037mg Jackfruit
Valine 0.086mg 0.05mg Jackfruit
Histidine 0.034mg 0.008mg Jackfruit
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.195g 0.019g Carambola
Monounsaturated Fat 0.155g 0.03g Jackfruit
Polyunsaturated fat 0.094g 0.184g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jackfruit Carambola
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19
Jackfruit
14
Carambola
Mineral Summary Score
14
Jackfruit
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
10%
Jackfruit
6%
Carambola
Carbohydrates
23%
Jackfruit
7%
Carambola
Fats
3%
Jackfruit
2%
Carambola

Comparison summary

Which food is richer in minerals?
Jackfruit
Jackfruit is relatively richer in minerals
Which food is cheaper?
Jackfruit
Jackfruit is cheaper (difference - $1.3)
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 15.1g)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.176g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 30)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Jackfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/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.