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Mamey Sapote vs Carambola - In-Depth Nutrition Comparison

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The main differences between Mamey Sapote and Carambola

  • Mamey Sapote has more Vitamin B6, Vitamin E , Fiber, Potassium, Iron, Copper, Vitamin B2, Manganese, and Vitamin B3, however Carambola has more Vitamin C.
  • Daily need coverage for Vitamin B6 from Mamey Sapote is 54% higher.
  • Carambola has 14 times less Vitamin E than Mamey Sapote. Mamey Sapote has 2.11mg of Vitamin E , while Carambola has 0.15mg.

Food types used in this article are Sapote, mamey, raw and Carambola, (starfruit), raw.

Infographic

Mamey Sapote 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 Calcium +500%
Contains more Iron +875%
Contains more Phosphorus +116.7%
Contains more Potassium +241.4%
Contains more Zinc +58.3%
Contains more Copper +55.5%
Contains less Sodium -71.4%
Equal in Magnesium - 10
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 30% 8% 12% 41% 1% 6% 71%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 3% 8% 6% 12% 1% 4% 46%
Contains more Calcium +500%
Contains more Iron +875%
Contains more Phosphorus +116.7%
Contains more Potassium +241.4%
Contains more Zinc +58.3%
Contains more Copper +55.5%
Contains less Sodium -71.4%
Equal in Magnesium - 10

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 A +134.4%
Contains more Vitamin E +1306.7%
Contains more Vitamin B2 +625%
Contains more Vitamin B3 +290.2%
Contains more Vitamin B6 +4135.3%
Contains more Vitamin C +49.6%
Contains more Folate +71.4%
Equal in Vitamin B1 - 0.014
Equal in Vitamin B5 - 0.391
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 43% 0% 77% 4% 27% 27% 24% 167% 6% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 3% 0% 115% 4% 4% 7% 24% 4% 9% 0% 0%
Contains more Vitamin A +134.4%
Contains more Vitamin E +1306.7%
Contains more Vitamin B2 +625%
Contains more Vitamin B3 +290.2%
Contains more Vitamin B6 +4135.3%
Contains more Vitamin C +49.6%
Contains more Folate +71.4%
Equal in Vitamin B1 - 0.014
Equal in Vitamin B5 - 0.391

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +39.4%
Contains more Fats +39.4%
Contains more Carbs +377%
Contains more Other +115.4%
Contains more Water +40.9%
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 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 Protein +39.4%
Contains more Fats +39.4%
Contains more Carbs +377%
Contains more Other +115.4%
Contains more Water +40.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +240%
Contains less Saturated Fat -88.8%
Contains more Polyunsaturated fat +89.7%
46% 28% 26%
Saturated Fat: 0.169 g
Monounsaturated Fat: 0.102 g
Polyunsaturated fat: 0.097 g
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +240%
Contains less Saturated Fat -88.8%
Contains more Polyunsaturated fat +89.7%

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

All nutrients comparison - raw data values

Nutrient Mamey Sapote Carambola Opinion
Net carbs 26.7g 3.93g Mamey Sapote
Protein 1.45g 1.04g Mamey Sapote
Fats 0.46g 0.33g Mamey Sapote
Carbs 32.1g 6.73g Mamey Sapote
Calories 124kcal 31kcal Mamey Sapote
Starch 6.33g Mamey Sapote
Fructose 7.66g Mamey Sapote
Sugar 20.14g 3.98g Carambola
Fiber 5.4g 2.8g Mamey Sapote
Calcium 18mg 3mg Mamey Sapote
Iron 0.78mg 0.08mg Mamey Sapote
Magnesium 11mg 10mg Mamey Sapote
Phosphorus 26mg 12mg Mamey Sapote
Potassium 454mg 133mg Mamey Sapote
Sodium 7mg 2mg Carambola
Zinc 0.19mg 0.12mg Mamey Sapote
Copper 0.213mg 0.137mg Mamey Sapote
Vitamin A 143IU 61IU Mamey Sapote
Vitamin A RAE 7µg 3µg Mamey Sapote
Vitamin E 2.11mg 0.15mg Mamey Sapote
Vitamin C 23mg 34.4mg Carambola
Vitamin B1 0.013mg 0.014mg Carambola
Vitamin B2 0.116mg 0.016mg Mamey Sapote
Vitamin B3 1.432mg 0.367mg Mamey Sapote
Vitamin B5 0.397mg 0.391mg Mamey Sapote
Vitamin B6 0.72mg 0.017mg Mamey Sapote
Folate 7µg 12µg Carambola
Tryptophan 0.049mg 0.008mg Mamey Sapote
Threonine 0.085mg 0.044mg Mamey Sapote
Isoleucine 0.061mg 0.044mg Mamey Sapote
Leucine 0.073mg 0.077mg Carambola
Lysine 0.073mg 0.077mg Carambola
Methionine 0.024mg 0.021mg Mamey Sapote
Phenylalanine 0.061mg 0.037mg Mamey Sapote
Valine 0.073mg 0.05mg Mamey Sapote
Histidine 0.049mg 0.008mg Mamey Sapote
Saturated Fat 0.169g 0.019g Carambola
Monounsaturated Fat 0.102g 0.03g Mamey Sapote
Polyunsaturated fat 0.097g 0.184g Carambola
Omega-6 - Linoleic acid 0.011g Mamey Sapote
Omega-3 - ALA 0.082g Mamey Sapote

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mamey Sapote 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
32%
Mamey Sapote
14%
Carambola
Minerals Daily Need Coverage Score
21%
Mamey Sapote
10%
Carambola

Comparison summary

Which food is richer in minerals?
Mamey Sapote
Mamey Sapote is relatively richer in minerals
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 16.16g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.15g)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.