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Millet raw vs. Carambola — In-Depth Nutrition Comparison

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Differences between millet raw and carambola

  • Millet raw is higher in manganese, copper, phosphorus, iron, vitamin B1, vitamin B6, vitamin B3, magnesium, and fiber; however, carambola is richer in vitamin C.
  • Millet raw's daily need coverage for manganese is 69% higher.
  • Millet raw has 38 times more iron than carambola. While millet raw has 3.01mg of iron, carambola has only 0.08mg.
  • Carambola has a lower glycemic index (45) than millet raw (71).

The food types used in this comparison are Millet, raw and Carambola, (starfruit), raw.

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 +1040%
Contains more CalciumCalcium +166.7%
Contains more PotassiumPotassium +46.6%
Contains more IronIron +3662.5%
Contains more CopperCopper +447.4%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +2275%
Contains more ManganeseManganese +4310.8%
Contains more SeleniumSelenium +350%
Contains less SodiumSodium -60%

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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 B1Vitamin B1 +2907.1%
Contains more Vitamin B2Vitamin B2 +1712.5%
Contains more Vitamin B3Vitamin B3 +1186.1%
Contains more Vitamin B5Vitamin B5 +116.9%
Contains more Vitamin B6Vitamin B6 +2158.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +608.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +959.6%
Contains more FatsFats +1178.8%
Contains more CarbsCarbs +982.5%
Contains more OtherOther +523.1%
Contains more WaterWater +954%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +2476.7%
Contains more Poly. FatPolyunsaturated fat +1059.8%
Contains less Sat. FatSaturated fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Millet raw Carambola
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Millet raw Carambola DV% diff.
Manganese 1.632mg 0.037mg 69%
Copper 0.75mg 0.137mg 68%
Phosphorus 285mg 12mg 39%
Vitamin C 0mg 34.4mg 38%
Iron 3.01mg 0.08mg 37%
Vitamin B1 0.421mg 0.014mg 34%
Vitamin B6 0.384mg 0.017mg 28%
Vitamin B3 4.72mg 0.367mg 27%
Magnesium 114mg 10mg 25%
Fiber 8.5g 2.8g 23%
Carbs 72.85g 6.73g 22%
Vitamin B2 0.29mg 0.016mg 21%
Protein 11.02g 1.04g 20%
Folate 85µg 12µg 18%
Calories 378kcal 31kcal 17%
Zinc 1.68mg 0.12mg 14%
Polyunsaturated fat 2.134g 0.184g 13%
Vitamin B5 0.848mg 0.391mg 9%
Fats 4.22g 0.33g 6%
Selenium 2.7µg 0.6µg 4%
Saturated fat 0.723g 0.019g 3%
Monounsaturated fat 0.773g 0.03g 2%
Potassium 195mg 133mg 2%
Choline 7.6mg 1%
Vitamin E 0.05mg 0.15mg 1%
Calcium 8mg 3mg 1%
Vitamin K 0.9µg 0µg 1%
Net carbs 64.35g 3.93g N/A
Sugar 3.98g N/A
Sodium 5mg 2mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.119mg 0.008mg 0%
Threonine 0.353mg 0.044mg 0%
Isoleucine 0.465mg 0.044mg 0%
Leucine 1.4mg 0.077mg 0%
Lysine 0.212mg 0.077mg 0%
Methionine 0.221mg 0.021mg 0%
Phenylalanine 0.58mg 0.037mg 0%
Valine 0.578mg 0.05mg 0%
Histidine 0.236mg 0.008mg 0%

Which food is preferable for your diet?

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

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
36%
Millet raw
13%
Carambola
Minerals Daily Need Coverage Score
86%
Millet raw
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 3.98g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.2)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 0.704g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 26)
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

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.