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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 Sugar.

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

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Carambola Opinion
Calories 61kcal 31kcal Kiwifruit
Protein 1.14g 1.04g Kiwifruit
Fats 0.52g 0.33g Kiwifruit
Vitamin C 92.7mg 34.4mg Kiwifruit
Net carbs 11.66g 3.93g Kiwifruit
Carbs 14.66g 6.73g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.31mg 0.08mg Kiwifruit
Calcium 34mg 3mg Kiwifruit
Potassium 312mg 133mg Kiwifruit
Magnesium 17mg 10mg Kiwifruit
Sugar 8.99g 3.98g Carambola
Fiber 3g 2.8g Kiwifruit
Copper 0.13mg 0.137mg Carambola
Zinc 0.14mg 0.12mg Kiwifruit
Starch 0g g Kiwifruit
Phosphorus 34mg 12mg Kiwifruit
Sodium 3mg 2mg Carambola
Vitamin A 87IU 61IU Kiwifruit
Vitamin E 1.46mg 0.15mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.027mg 0.014mg Kiwifruit
Vitamin B2 0.025mg 0.016mg Kiwifruit
Vitamin B3 0.341mg 0.367mg Carambola
Vitamin B5 0.183mg 0.391mg Carambola
Vitamin B6 0.063mg 0.017mg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 0µg Kiwifruit
Folate 25µg 12µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.029g 0.019g Carambola
Monounsaturated Fat 0.047g 0.03g Kiwifruit
Polyunsaturated fat 0.287g 0.184g Kiwifruit
Tryptophan 0.015mg 0.008mg Kiwifruit
Threonine 0.047mg 0.044mg Kiwifruit
Isoleucine 0.051mg 0.044mg Kiwifruit
Leucine 0.066mg 0.077mg Carambola
Lysine 0.061mg 0.077mg Carambola
Methionine 0.024mg 0.021mg Kiwifruit
Phenylalanine 0.044mg 0.037mg Kiwifruit
Valine 0.057mg 0.05mg Kiwifruit
Histidine 0.027mg 0.008mg Kiwifruit
Fructose 4.35g g Kiwifruit

Which food is preferable for your diet?

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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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
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 food.
Protein
7%
Kiwifruit
6%
Carambola
Carbohydrates
15%
Kiwifruit
7%
Carambola
Fats
2%
Kiwifruit
2%
Carambola

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 is lower in Sugar?
Carambola
Carambola is lower in Sugar (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 - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. 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.