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  6. Jícama raw vs. Carambola

Jícama raw vs. Carambola — In-Depth Nutrition Comparison

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Summary of differences between jícama raw and carambola

  • Jícama raw has more fiber and iron, while carambola has more vitamin C, copper, and vitamin B5.
  • Carambola covers your daily need for vitamin C, 16% more than jícama raw.
  • Jícama raw contains 8 times more iron than carambola. While jícama raw contains 0.6mg of iron, carambola contains only 0.08mg.
  • The amount of sugar in jícama raw is lower.
  • Jícama raw has a lower glycemic index. The glycemic index of jícama raw is 17, while the glycemic index of carambola is 45.

These are the specific foods used in this comparison Yambean (jicama), raw and Carambola, (starfruit), raw.

Infographic

Jícama raw 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" 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 8.6% 3.6% 13% 23% 16% 4.4% 7.7% 0.52% 7.8% 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 MagnesiumMagnesium +20%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +12.8%
Contains more IronIron +650%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +62.2%
Contains more SeleniumSelenium +16.7%
Contains more CopperCopper +185.4%
Contains less SodiumSodium -50%

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 67% 0.33% 9.2% 0% 5% 6.7% 3.8% 8.1% 9.7% 0% 0.75% 9% 7.4%
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 +206.7%
Contains more Vitamin B1Vitamin B1 +42.9%
Contains more Vitamin B2Vitamin B2 +81.3%
Contains more Vitamin B6Vitamin B6 +147.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +78.9%
Contains more Vitamin CVitamin C +70.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B3Vitamin B3 +83.5%
Contains more Vitamin B5Vitamin B5 +189.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

All nutrients comparison - raw data values

Nutrient Jícama raw Carambola DV% diff.
Vitamin C 20.2mg 34.4mg 16%
Copper 0.048mg 0.137mg 10%
Fiber 4.9g 2.8g 8%
Iron 0.6mg 0.08mg 7%
Vitamin B5 0.135mg 0.391mg 5%
Vitamin E 0.46mg 0.15mg 2%
Vitamin B6 0.042mg 0.017mg 2%
Calcium 12mg 3mg 1%
Potassium 150mg 133mg 1%
Manganese 0.06mg 0.037mg 1%
Carbs 8.82g 6.73g 1%
Choline 13.6mg 7.6mg 1%
Polyunsaturated fat 0.043g 0.184g 1%
Vitamin B3 0.2mg 0.367mg 1%
Phosphorus 18mg 12mg 1%
Vitamin B2 0.029mg 0.016mg 1%
Protein 0.72g 1.04g 1%
Vitamin B1 0.02mg 0.014mg 1%
Calories 38kcal 31kcal 0%
Fats 0.09g 0.33g 0%
Net carbs 3.92g 3.93g N/A
Magnesium 12mg 10mg 0%
Sugar 1.8g 3.98g N/A
Zinc 0.16mg 0.12mg 0%
Sodium 4mg 2mg 0%
Vitamin A 1µg 3µg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin K 0.3µg 0µg 0%
Folate 12µg 12µg 0%
Saturated fat 0.021g 0.019g 0%
Monounsaturated fat 0.005g 0.03g 0%
Tryptophan 0.008mg 0%
Threonine 0.018mg 0.044mg 0%
Isoleucine 0.016mg 0.044mg 0%
Leucine 0.025mg 0.077mg 0%
Lysine 0.026mg 0.077mg 0%
Methionine 0.007mg 0.021mg 0%
Phenylalanine 0.017mg 0.037mg 0%
Valine 0.022mg 0.05mg 0%
Histidine 0.019mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 90%
Protein: 0.72 g
Fats: 0.09 g
Carbs: 8.82 g
Water: 90.07 g
Other: 0.3 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 CarbsCarbs +31.1%
Contains more ProteinProtein +44.4%
Contains more FatsFats +266.7%
Contains more OtherOther +73.3%
~equal in Water ~91.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 7% 62%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.043 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 +500%
Contains more Poly. FatPolyunsaturated fat +327.9%
~equal in Saturated fat ~0.019g

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. Jícama raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/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.