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  6. Lettuce vs. Carambola

Lettuce vs. Carambola — In-Depth Nutrition Comparison

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Summary of differences between lettuce and carambola

  • Lettuce has more vitamin A, vitamin K, iron, manganese, folate, and vitamin B6, while carambola has more vitamin C, copper, fiber, and vitamin B5.
  • Lettuce covers your daily need for vitamin A, 147% more than carambola.
  • Lettuce has a lower glycemic index. The glycemic index of lettuce is 32, while the glycemic index of carambola is 45.

These are the specific foods used in this comparison Lettuce, green leaf, raw and Carambola, (starfruit), raw.

Infographic

Lettuce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
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 +30%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +45.9%
Contains more IronIron +975%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +141.7%
Contains more ManganeseManganese +575.7%
Contains more CopperCopper +372.4%
Contains less SodiumSodium -92.9%
~equal in Selenium ~0.6µg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 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 AVitamin A +12233.3%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B6Vitamin B6 +429.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
Contains more CholineCholine +78.9%
Contains more Vitamin CVitamin C +273.9%
Contains more Vitamin B5Vitamin B5 +191.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lettuce Carambola DV% diff.
Vitamin K 126.3µg 0µg 105%
Vitamin A 370µg 3µg 41%
Vitamin C 9.2mg 34.4mg 28%
Copper 0.029mg 0.137mg 12%
Iron 0.86mg 0.08mg 10%
Manganese 0.25mg 0.037mg 9%
Folate 38µg 12µg 7%
Fiber 1.3g 2.8g 6%
Vitamin B6 0.09mg 0.017mg 6%
Vitamin B2 0.08mg 0.016mg 5%
Vitamin B5 0.134mg 0.391mg 5%
Vitamin B1 0.07mg 0.014mg 5%
Calcium 36mg 3mg 3%
Potassium 194mg 133mg 2%
Phosphorus 29mg 12mg 2%
Choline 13.6mg 7.6mg 1%
Polyunsaturated fat 0.082g 0.184g 1%
Protein 1.36g 1.04g 1%
Calories 15kcal 31kcal 1%
Fructose 0.43g 1%
Magnesium 13mg 10mg 1%
Sodium 28mg 2mg 1%
Carbs 2.87g 6.73g 1%
Zinc 0.18mg 0.12mg 1%
Fats 0.15g 0.33g 0%
Net carbs 1.57g 3.93g N/A
Sugar 0.78g 3.98g N/A
Vitamin E 0.22mg 0.15mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B3 0.375mg 0.367mg 0%
Saturated fat 0.02g 0.019g 0%
Monounsaturated fat 0.006g 0.03g 0%
Tryptophan 0.009mg 0.008mg 0%
Threonine 0.059mg 0.044mg 0%
Isoleucine 0.084mg 0.044mg 0%
Leucine 0.079mg 0.077mg 0%
Lysine 0.084mg 0.077mg 0%
Methionine 0.016mg 0.021mg 0%
Phenylalanine 0.055mg 0.037mg 0%
Valine 0.07mg 0.05mg 0%
Histidine 0.022mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 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 ProteinProtein +30.8%
Contains more OtherOther +23.1%
Contains more FatsFats +120%
Contains more CarbsCarbs +134.5%
~equal in Water ~91.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 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 +400%
Contains more Poly. FatPolyunsaturated fat +124.4%
~equal in Saturated fat ~0.019g

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.