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  6. Mulberry vs. Carambola

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.
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% 1.5% 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% 3.7% 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 +144%
Contains more FolateFolate +100%
~equal in Vitamin C ~34.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

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
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
Magnesium 18mg 10mg Mulberry
Calcium 39mg 3mg Mulberry
Potassium 194mg 133mg Mulberry
Iron 1.85mg 0.08mg Mulberry
Sugar 8.1g 3.98g Carambola
Fiber 1.7g 2.8g Carambola
Copper 0.06mg 0.137mg Carambola
Zinc 0.12mg 0.12mg
Phosphorus 38mg 12mg Mulberry
Sodium 10mg 2mg Carambola
Vitamin A 25IU 61IU Carambola
Vitamin A 1µg 3µg Carambola
Vitamin E 0.87mg 0.15mg Mulberry
Manganese 0.037mg Carambola
Selenium 0.6µg 0.6µg
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
Vitamin K 7.8µg 0µg Mulberry
Folate 6µg 12µg Carambola
Choline 12.3mg 7.6mg Mulberry
Saturated Fat 0.027g 0.019g Carambola
Monounsaturated Fat 0.041g 0.03g Mulberry
Polyunsaturated fat 0.207g 0.184g 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

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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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.