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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, and Vitamin B2, while Carambola is higher in Copper, and Vitamin K.
  • Mulberry covers your daily Iron needs 22% more than Carambola.
  • Mulberry has 13 times more Calcium than Carambola. Mulberry has 39mg of Calcium, while Carambola has 3mg.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +2212.5%
Contains more Calcium +1200%
Contains more Potassium +45.9%
Contains more Magnesium +80%
Contains more Phosphorus +216.7%
Contains more Copper +128.3%
Contains less Sodium -80%
Equal in Zinc - 0.12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 1% 12% 8% 46% 4% 6% 1%
Contains more Iron +2212.5%
Contains more Calcium +1200%
Contains more Potassium +45.9%
Contains more Magnesium +80%
Contains more Phosphorus +216.7%
Contains more Copper +128.3%
Contains less Sodium -80%
Equal in Zinc - 0.12

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

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.
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
Calories 43kcal 31kcal Mulberry
Protein 1.44g 1.04g Mulberry
Fats 0.39g 0.33g Mulberry
Vitamin C 36.4mg 34.4mg Mulberry
Net carbs 8.1g 3.93g Mulberry
Carbs 9.8g 6.73g Mulberry
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.85mg 0.08mg Mulberry
Calcium 39mg 3mg Mulberry
Potassium 194mg 133mg Mulberry
Magnesium 18mg 10mg Mulberry
Sugar 8.1g 3.98g Carambola
Fiber 1.7g 2.8g Carambola
Copper 0.06mg 0.137mg Carambola
Zinc 0.12mg 0.12mg
Starch g g
Phosphorus 38mg 12mg Mulberry
Sodium 10mg 2mg Carambola
Vitamin A 25IU 61IU Carambola
Vitamin E 0.87mg 0.15mg Mulberry
Vitamin D 0µg 0µg
Vitamin B1 0.029mg 0.014mg Mulberry
Vitamin B2 0.101mg 0.016mg Mulberry
Vitamin B3 0.62mg 0.367mg Mulberry
Vitamin B5 mg 0.391mg Carambola
Vitamin B6 0.05mg 0.017mg Mulberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 0µg Mulberry
Folate 6µg 12µg Carambola
Trans Fat 0g 0g
Saturated Fat 0.027g 0.019g Carambola
Monounsaturated Fat 0.041g 0.03g Mulberry
Polyunsaturated fat 0.207g 0.184g Mulberry
Tryptophan mg 0.008mg Carambola
Threonine mg 0.044mg Carambola
Isoleucine mg 0.044mg Carambola
Leucine mg 0.077mg Carambola
Lysine mg 0.077mg Carambola
Methionine mg 0.021mg Carambola
Phenylalanine mg 0.037mg Carambola
Valine mg 0.05mg Carambola
Histidine mg 0.008mg Carambola
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Carambola
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Mulberry
14
Carambola
Mineral Summary Score
19
Mulberry
10
Carambola

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Mulberry
6%
Carambola
Carbohydrates
10%
Mulberry
7%
Carambola
Fats
2%
Mulberry
2%
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

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. 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.