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Kiwifruit vs Carambola - In-Depth Nutrition Comparison

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How are Kiwifruit and Carambola different?

  • Kiwifruit is richer in Vitamin C, Vitamin E and Potassium, while Carambola is higher in Vitamin K.
  • Kiwifruit covers your daily need of Vitamin C 65% more than Carambola.
  • Kiwifruit contains 11 times more Calcium than Carambola. Kiwifruit contains 34mg of Calcium, while Carambola contains 3mg.
  • Carambola is lower in Sugars.

Kiwifruit, green, raw and Carambola, (starfruit), raw types were used in this article.

Infographic

Kiwifruit 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 +287.5%
Contains more Calcium +1033.3%
Contains more Potassium +134.6%
Contains more Magnesium +70%
Contains more Zinc +16.7%
Contains more Phosphorus +183.3%
Contains less Sodium -33.3%
Equal in Copper - 0.137
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 1% 12% 8% 46% 4% 6% 1%
Contains more Iron +287.5%
Contains more Calcium +1033.3%
Contains more Potassium +134.6%
Contains more Magnesium +70%
Contains more Zinc +16.7%
Contains more Phosphorus +183.3%
Contains less Sodium -33.3%
Equal in Copper - 0.137

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 C +169.5%
Contains more Vitamin A +42.6%
Contains more Vitamin E +873.3%
Contains more Vitamin B1 +92.9%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B6 +270.6%
Contains more Vitamin K +∞%
Contains more Folate +108.3%
Contains more Vitamin B5 +113.7%
Equal in Vitamin B3 - 0.367
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
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 C +169.5%
Contains more Vitamin A +42.6%
Contains more Vitamin E +873.3%
Contains more Vitamin B1 +92.9%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B6 +270.6%
Contains more Vitamin K +∞%
Contains more Folate +108.3%
Contains more Vitamin B5 +113.7%
Equal in Vitamin B3 - 0.367

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
42
Kiwifruit
14
Carambola
Mineral Summary Score
15
Kiwifruit
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
7%
Kiwifruit
6%
Carambola
Carbohydrates
15%
Kiwifruit
7%
Carambola
Fats
2%
Kiwifruit
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.
Kiwifruit Carambola
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kiwifruit 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 richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.3)
Which food is richer in vitamins?
Kiwifruit
Kiwifruit is relatively richer in vitamins
Which food contains less Sugars?
Carambola
Carambola contains less Sugars (difference - 5.01g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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 Kiwifruit Carambola Opinion
Calories 61 31 Kiwifruit
Protein 1.14 1.04 Kiwifruit
Fats 0.52 0.33 Kiwifruit
Vitamin C 92.7 34.4 Kiwifruit
Carbs 14.66 6.73 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 0.08 Kiwifruit
Calcium 34 3 Kiwifruit
Potassium 312 133 Kiwifruit
Magnesium 17 10 Kiwifruit
Sugars 8.99 3.98 Carambola
Fiber 3 2.8 Kiwifruit
Copper 0.13 0.137 Carambola
Zinc 0.14 0.12 Kiwifruit
Starch 0 Kiwifruit
Phosphorus 34 12 Kiwifruit
Sodium 3 2 Carambola
Vitamin A 87 61 Kiwifruit
Vitamin E 1.46 0.15 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.014 Kiwifruit
Vitamin B2 0.025 0.016 Kiwifruit
Vitamin B3 0.341 0.367 Carambola
Vitamin B5 0.183 0.391 Carambola
Vitamin B6 0.063 0.017 Kiwifruit
Vitamin B12 0 0
Vitamin K 40.3 0 Kiwifruit
Folate 25 12 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 0.019 Carambola
Monounsaturated Fat 0.047 0.03 Kiwifruit
Polyunsaturated fat 0.287 0.184 Kiwifruit
Tryptophan 0.015 0.008 Kiwifruit
Threonine 0.047 0.044 Kiwifruit
Isoleucine 0.051 0.044 Kiwifruit
Leucine 0.066 0.077 Carambola
Lysine 0.061 0.077 Carambola
Methionine 0.024 0.021 Kiwifruit
Phenylalanine 0.044 0.037 Kiwifruit
Valine 0.057 0.05 Kiwifruit
Histidine 0.027 0.008 Kiwifruit
Fructose 4.35 Kiwifruit

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.