Mashed potato vs. Carambola — In-Depth Nutrition Comparison
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How are mashed potato and carambola different?
- Mashed potato is higher in vitamin B6, phosphorus, and polyunsaturated fat; however, carambola is richer in vitamin C, copper, and fiber.
- Daily need coverage for vitamin C for carambola is 38% higher.
- Mashed potato contains 153 times more sodium than carambola. While mashed potato contains 306mg of sodium, carambola contains only 2mg.
- Carambola has a lower glycemic index (45) than mashed potato (87).
Fast foods, potato, mashed and Carambola, (starfruit), raw are the varieties used in this article.
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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 MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +115% |
| Contains more IronIron | +287.5% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +391.7% |
| Contains more ManganeseManganese | +164.9% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more CopperCopper | +291.4% |
| Contains less SodiumSodium | -99.3% |
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 AVitamin A | +1333.3% |
| Contains more Vitamin EVitamin E | +180% |
| Contains more Vitamin B3Vitamin B3 | +194.3% |
| Contains more Vitamin B6Vitamin B6 | +605.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +76.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 34.4mg | 38% |
| Sodium | 306mg | 2mg | 13% |
| Copper | 0.035mg | 0.137mg | 11% |
| Vitamin B6 | 0.12mg | 0.017mg | 8% |
| Vitamin B5 | 0.391mg | 8% | |
| Polyunsaturated fat | 1.342g | 0.184g | 8% |
| Phosphorus | 59mg | 12mg | 7% |
| Fiber | 1.3g | 2.8g | 6% |
| Vitamin K | 5.9µg | 0µg | 5% |
| Starch | 12.1g | 5% | |
| Potassium | 286mg | 133mg | 5% |
| Vitamin A | 43µg | 3µg | 4% |
| Vitamin B3 | 1.08mg | 0.367mg | 4% |
| Fats | 2.82g | 0.33g | 4% |
| Saturated fat | 0.577g | 0.019g | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Manganese | 0.098mg | 0.037mg | 3% |
| Calories | 89kcal | 31kcal | 3% |
| Carbs | 14.65g | 6.73g | 3% |
| Iron | 0.31mg | 0.08mg | 3% |
| Vitamin E | 0.42mg | 0.15mg | 2% |
| Monounsaturated fat | 0.72g | 0.03g | 2% |
| Calcium | 18mg | 3mg | 2% |
| Folate | 9µg | 12µg | 1% |
| Zinc | 0.22mg | 0.12mg | 1% |
| Choline | 13.4mg | 7.6mg | 1% |
| Protein | 1.65g | 1.04g | 1% |
| Magnesium | 15mg | 10mg | 1% |
| Net carbs | 13.35g | 3.93g | N/A |
| Sugar | 0.5g | 3.98g | N/A |
| Selenium | 0.8µg | 0.6µg | 0% |
| Vitamin B1 | 0.015mg | 0.014mg | 0% |
| Vitamin B2 | 0.015mg | 0.016mg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.008mg | 0% | |
| Threonine | 0.044mg | 0% | |
| Isoleucine | 0.044mg | 0% | |
| Leucine | 0.077mg | 0% | |
| Lysine | 0.077mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.037mg | 0% | |
| Valine | 0.05mg | 0% | |
| Histidine | 0.008mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.04 g
Fats:
0.33 g
Carbs:
6.73 g
Water:
91.38 g
Other:
0.52 g
| Contains more ProteinProtein | +58.7% |
| Contains more FatsFats | +754.5% |
| Contains more CarbsCarbs | +117.7% |
| Contains more OtherOther | +142.3% |
| Contains more WaterWater | +14.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
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 | +2300% |
| Contains more Poly. FatPolyunsaturated fat | +629.3% |
| Contains less Sat. FatSaturated fat | -96.7% |
