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  6. Kiwi vs. Carambola

Kiwi vs. Carambola — In-Depth Nutrition Comparison

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How are kiwi and carambola different?

  • Kiwi is higher than carambola in vitamin C, vitamin K, vitamin E, and potassium.
  • Kiwi covers your daily need for vitamin C, 65% more than carambola.
  • Carambola is lower in sugar.
  • Kiwi has a higher glycemic index (58) than carambola (45).

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

Infographic

Kiwi vs Carambola infographic
Infographic link

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.
Kiwi
Kiwi
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 +70%
Contains more CalciumCalcium +1033.3%
Contains more PotassiumPotassium +134.6%
Contains more IronIron +287.5%
Contains more ZincZinc +16.7%
Contains more PhosphorusPhosphorus +183.3%
Contains more ManganeseManganese +164.9%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +200%
~equal in Copper ~0.137mg

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.
Kiwi
Kiwi
8
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 CVitamin C +169.5%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin EVitamin E +873.3%
Contains more Vitamin B1Vitamin B1 +92.9%
Contains more Vitamin B2Vitamin B2 +56.3%
Contains more Vitamin B6Vitamin B6 +270.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +108.3%
Contains more Vitamin B5Vitamin B5 +113.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

All nutrients comparison - raw data values

Nutrient Kiwi Carambola DV% diff.
Vitamin C 92.7mg 34.4mg 65%
Vitamin K 40.3µg 0µg 34%
Vitamin E 1.46mg 0.15mg 9%
Fructose 4.35g 5%
Potassium 312mg 133mg 5%
Vitamin B6 0.063mg 0.017mg 4%
Vitamin B5 0.183mg 0.391mg 4%
Phosphorus 34mg 12mg 3%
Folate 25µg 12µg 3%
Carbs 14.66g 6.73g 3%
Calcium 34mg 3mg 3%
Iron 0.31mg 0.08mg 3%
Manganese 0.098mg 0.037mg 3%
Calories 61kcal 31kcal 2%
Magnesium 17mg 10mg 2%
Vitamin B1 0.027mg 0.014mg 1%
Polyunsaturated fat 0.287g 0.184g 1%
Copper 0.13mg 0.137mg 1%
Fiber 3g 2.8g 1%
Selenium 0.2µg 0.6µg 1%
Vitamin B2 0.025mg 0.016mg 1%
Protein 1.14g 1.04g 0%
Fats 0.52g 0.33g 0%
Net carbs 11.66g 3.93g N/A
Sugar 8.99g 3.98g N/A
Zinc 0.14mg 0.12mg 0%
Sodium 3mg 2mg 0%
Vitamin A 4µg 3µg 0%
Vitamin B3 0.341mg 0.367mg 0%
Saturated fat 0.029g 0.019g 0%
Choline 7.8mg 7.6mg 0%
Monounsaturated fat 0.047g 0.03g 0%
Tryptophan 0.015mg 0.008mg 0%
Threonine 0.047mg 0.044mg 0%
Isoleucine 0.051mg 0.044mg 0%
Leucine 0.066mg 0.077mg 0%
Lysine 0.061mg 0.077mg 0%
Methionine 0.024mg 0.021mg 0%
Phenylalanine 0.044mg 0.037mg 0%
Valine 0.057mg 0.05mg 0%
Histidine 0.027mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
4
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 FatsFats +57.6%
Contains more CarbsCarbs +117.8%
Contains more OtherOther +17.3%
~equal in Protein ~1.04g
~equal in Water ~91.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 +56.7%
Contains more Poly. FatPolyunsaturated fat +56%
Contains less Sat. FatSaturated fat -34.5%

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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. Kiwi - 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.