Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mulberry vs. Carambola — In-Depth Nutrition Comparison

Compare

Significant differences between mulberries and carambola

  • Mulberries are richer in iron, vitamin B2, and vitamin K, while carambola is higher in copper.
  • Mulberries cover your daily iron needs 22% more than carambola.
  • Carambola has a higher glycemic index (45) than mulberries (25).

Specific food types used in this comparison are Mulberries, raw and Carambola, (starfruit), raw.

Infographic

Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 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 +80%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +45.9%
Contains more IronIron +2212.5%
Contains more PhosphorusPhosphorus +216.7%
Contains more CopperCopper +128.3%
Contains less SodiumSodium -80%
~equal in Zinc ~0.12mg
~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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
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 EVitamin E +480%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B2Vitamin B2 +531.3%
Contains more Vitamin B3Vitamin B3 +68.9%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +61.8%
Contains more Vitamin AVitamin A +200%
Contains more FolateFolate +100%
~equal in Vitamin C ~34.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mulberry Carambola DV% diff.
Iron 1.85mg 0.08mg 22%
Copper 0.06mg 0.137mg 9%
Vitamin B5 0.391mg 8%
Vitamin B2 0.101mg 0.016mg 7%
Vitamin K 7.8µg 0µg 7%
Vitamin E 0.87mg 0.15mg 5%
Fiber 1.7g 2.8g 4%
Phosphorus 38mg 12mg 4%
Calcium 39mg 3mg 4%
Vitamin B6 0.05mg 0.017mg 3%
Vitamin B3 0.62mg 0.367mg 2%
Manganese 0.037mg 2%
Potassium 194mg 133mg 2%
Magnesium 18mg 10mg 2%
Folate 6µg 12µg 2%
Vitamin C 36.4mg 34.4mg 2%
Protein 1.44g 1.04g 1%
Choline 12.3mg 7.6mg 1%
Calories 43kcal 31kcal 1%
Vitamin B1 0.029mg 0.014mg 1%
Carbs 9.8g 6.73g 1%
Fats 0.39g 0.33g 0%
Net carbs 8.1g 3.93g N/A
Sugar 8.1g 3.98g N/A
Zinc 0.12mg 0.12mg 0%
Sodium 10mg 2mg 0%
Vitamin A 1µg 3µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.027g 0.019g 0%
Monounsaturated fat 0.041g 0.03g 0%
Polyunsaturated fat 0.207g 0.184g 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +38.5%
Contains more FatsFats +18.2%
Contains more CarbsCarbs +45.6%
Contains more OtherOther +32.7%
~equal in Water ~91.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 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 +36.7%
Contains more Poly. FatPolyunsaturated fat +12.5%
Contains less Sat. FatSaturated fat -29.6%

People also compare

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.