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Kiwifruit vs. Carambola — In-Depth Nutrition Comparison

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How are Kiwifruit and Carambola different?

  • Kiwifruit is higher than Carambola in Vitamin C, Vitamin K, Vitamin E , and Potassium.
  • Kiwifruit covers your daily need of Vitamin C 65% more than Carambola.
  • 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1033.3%
Contains more Iron +287.5%
Contains more Magnesium +70%
Contains more Phosphorus +183.3%
Contains more Potassium +134.6%
Contains more Zinc +16.7%
Contains more Manganese +164.9%
Contains less Sodium -33.3%
Contains more Selenium +200%
Equal in Copper - 0.137
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +1033.3%
Contains more Iron +287.5%
Contains more Magnesium +70%
Contains more Phosphorus +183.3%
Contains more Potassium +134.6%
Contains more Zinc +16.7%
Contains more Manganese +164.9%
Contains less Sodium -33.3%
Contains more Selenium +200%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +42.6%
Contains more Vitamin E +873.3%
Contains more Vitamin C +169.5%
Contains more Vitamin B1 +92.9%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B6 +270.6%
Contains more Folate +108.3%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +113.7%
Equal in Vitamin B3 - 0.367
Equal in Choline - 7.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 3% 0% 115% 4% 4% 7% 24% 4% 9% 0% 5% 0%
Contains more Vitamin A +42.6%
Contains more Vitamin E +873.3%
Contains more Vitamin C +169.5%
Contains more Vitamin B1 +92.9%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B6 +270.6%
Contains more Folate +108.3%
Contains more Vitamin K +∞%
Contains more Vitamin B5 +113.7%
Equal in Vitamin B3 - 0.367
Equal in Choline - 7.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +57.6%
Contains more Carbs +117.8%
Contains more Other +17.3%
Equal in Protein - 1.04
Equal in Water - 91.38
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 Fats +57.6%
Contains more Carbs +117.8%
Contains more Other +17.3%
Equal in Protein - 1.04
Equal in Water - 91.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +56.7%
Contains more Polyunsaturated fat +56%
Contains less Saturated Fat -34.5%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +56.7%
Contains more Polyunsaturated fat +56%
Contains less Saturated Fat -34.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 11.66g 3.93g Kiwifruit
Protein 1.14g 1.04g Kiwifruit
Fats 0.52g 0.33g Kiwifruit
Carbs 14.66g 6.73g Kiwifruit
Calories 61kcal 31kcal Kiwifruit
Fructose 4.35g Kiwifruit
Sugar 8.99g 3.98g Carambola
Fiber 3g 2.8g Kiwifruit
Calcium 34mg 3mg Kiwifruit
Iron 0.31mg 0.08mg Kiwifruit
Magnesium 17mg 10mg Kiwifruit
Phosphorus 34mg 12mg Kiwifruit
Potassium 312mg 133mg Kiwifruit
Sodium 3mg 2mg Carambola
Zinc 0.14mg 0.12mg Kiwifruit
Copper 0.13mg 0.137mg Carambola
Manganese 0.098mg 0.037mg Kiwifruit
Selenium 0.2µg 0.6µg Carambola
Vitamin A 87IU 61IU Kiwifruit
Vitamin A RAE 4µg 3µg Kiwifruit
Vitamin E 1.46mg 0.15mg Kiwifruit
Vitamin C 92.7mg 34.4mg Kiwifruit
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
Folate 25µg 12µg Kiwifruit
Choline 7.8mg 7.6mg Kiwifruit
Vitamin K 40.3µg 0µg 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
Saturated Fat 0.029g 0.019g Carambola
Monounsaturated Fat 0.047g 0.03g Kiwifruit
Polyunsaturated fat 0.287g 0.184g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Carambola
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Kiwifruit
14%
Carambola
Minerals Daily Need Coverage Score
14%
Kiwifruit
9%
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

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. 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.