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Mulberry vs. Carambola — In-Depth Nutrition Comparison

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Significant differences between Mulberry and Carambola

  • Mulberry is richer in Iron, Vitamin B2, and Vitamin K, while Carambola is higher in Copper.
  • Mulberry covers your daily Iron needs 22% more than Carambola.

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.
Contains more Calcium +1200%
Contains more Iron +2212.5%
Contains more Magnesium +80%
Contains more Phosphorus +216.7%
Contains more Potassium +45.9%
Contains less Sodium -80%
Contains more Copper +128.3%
Equal in Zinc - 0.12
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +1200%
Contains more Iron +2212.5%
Contains more Magnesium +80%
Contains more Phosphorus +216.7%
Contains more Potassium +45.9%
Contains less Sodium -80%
Contains more Copper +128.3%
Equal in Zinc - 0.12
Equal in Selenium - 0.6

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 E +480%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +531.3%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +194.1%
Contains more Choline +61.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +144%
Contains more Folate +100%
Equal in Vitamin C - 34.4
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 3% 0% 115% 4% 4% 7% 24% 4% 9% 0% 5% 0%
Contains more Vitamin E +480%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +531.3%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +194.1%
Contains more Choline +61.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +144%
Contains more Folate +100%
Equal in Vitamin C - 34.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38.5%
Contains more Fats +18.2%
Contains more Carbs +45.6%
Contains more Other +32.7%
Equal in Water - 91.38
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 Protein +38.5%
Contains more Fats +18.2%
Contains more Carbs +45.6%
Contains more Other +32.7%
Equal in Water - 91.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +36.7%
Contains more Polyunsaturated fat +12.5%
Contains less Saturated Fat -29.6%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +36.7%
Contains more Polyunsaturated fat +12.5%
Contains less Saturated Fat -29.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Carambola Opinion
Net carbs 8.1g 3.93g Mulberry
Protein 1.44g 1.04g Mulberry
Fats 0.39g 0.33g Mulberry
Carbs 9.8g 6.73g Mulberry
Calories 43kcal 31kcal Mulberry
Sugar 8.1g 3.98g Carambola
Fiber 1.7g 2.8g Carambola
Calcium 39mg 3mg Mulberry
Iron 1.85mg 0.08mg Mulberry
Magnesium 18mg 10mg Mulberry
Phosphorus 38mg 12mg Mulberry
Potassium 194mg 133mg Mulberry
Sodium 10mg 2mg Carambola
Zinc 0.12mg 0.12mg
Copper 0.06mg 0.137mg Carambola
Manganese 0.037mg Carambola
Selenium 0.6µg 0.6µg
Vitamin A 25IU 61IU Carambola
Vitamin A RAE 1µg 3µg Carambola
Vitamin E 0.87mg 0.15mg Mulberry
Vitamin C 36.4mg 34.4mg Mulberry
Vitamin B1 0.029mg 0.014mg Mulberry
Vitamin B2 0.101mg 0.016mg Mulberry
Vitamin B3 0.62mg 0.367mg Mulberry
Vitamin B5 0.391mg Carambola
Vitamin B6 0.05mg 0.017mg Mulberry
Folate 6µg 12µg Carambola
Choline 12.3mg 7.6mg Mulberry
Vitamin K 7.8µg 0µg Mulberry
Tryptophan 0.008mg Carambola
Threonine 0.044mg Carambola
Isoleucine 0.044mg Carambola
Leucine 0.077mg Carambola
Lysine 0.077mg Carambola
Methionine 0.021mg Carambola
Phenylalanine 0.037mg Carambola
Valine 0.05mg Carambola
Histidine 0.008mg Carambola
Saturated Fat 0.027g 0.019g Carambola
Monounsaturated Fat 0.041g 0.03g Mulberry
Polyunsaturated fat 0.207g 0.184g Mulberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry 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 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
17%
Mulberry
14%
Carambola
Minerals Daily Need Coverage Score
16%
Mulberry
9%
Carambola

Comparison summary

Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 20)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $1.4)
Which food is richer in minerals?
Mulberry
Mulberry is relatively richer in minerals
Which food is richer in vitamins?
Mulberry
Mulberry is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 4.12g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.008g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.