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  6. Mustard vs. Carambola

Mustard vs. Carambola — In-Depth Nutrition Comparison

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What are the main differences between mustard and carambola?

  • Mustard is richer in selenium, iron, manganese, phosphorus, vitamin B1, magnesium, and calcium, yet carambola is richer in vitamin C and copper.
  • Mustard's daily need coverage for selenium is 60% higher.
  • Mustard has 552 times more sodium than carambola. Mustard has 1104mg of sodium, while carambola has 2mg.
  • Mustard has a lower glycemic index than carambola.

We used Mustard, prepared, yellow and Carambola, (starfruit), raw types in this comparison.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +380%
Contains more CalciumCalcium +2000%
Contains more PotassiumPotassium +14.3%
Contains more IronIron +1912.5%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +800%
Contains more ManganeseManganese +1040.5%
Contains more SeleniumSelenium +5483.3%
Contains more CopperCopper +85.1%
Contains less SodiumSodium -99.8%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 AVitamin A +66.7%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B1Vitamin B1 +1164.3%
Contains more Vitamin B2Vitamin B2 +337.5%
Contains more Vitamin B3Vitamin B3 +54%
Contains more Vitamin B6Vitamin B6 +311.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +194.7%
Contains more Vitamin CVitamin C +11366.7%
Contains more Vitamin B5Vitamin B5 +53.9%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Carambola DV% diff.
Selenium 33.5µg 0.6µg 60%
Sodium 1104mg 2mg 48%
Vitamin C 0.3mg 34.4mg 38%
Iron 1.61mg 0.08mg 19%
Manganese 0.422mg 0.037mg 17%
Vitamin B1 0.177mg 0.014mg 14%
Phosphorus 108mg 12mg 14%
Magnesium 48mg 10mg 9%
Copper 0.074mg 0.137mg 7%
Calcium 63mg 3mg 6%
Zinc 0.64mg 0.12mg 5%
Protein 3.74g 1.04g 5%
Fiber 4g 2.8g 5%
Monounsaturated fat 2.182g 0.03g 5%
Fats 3.34g 0.33g 5%
Vitamin B6 0.07mg 0.017mg 4%
Polyunsaturated fat 0.774g 0.184g 4%
Vitamin B2 0.07mg 0.016mg 4%
Vitamin B5 0.254mg 0.391mg 3%
Choline 22.4mg 7.6mg 3%
Folate 7µg 12µg 1%
Saturated fat 0.214g 0.019g 1%
Vitamin K 1.4µg 0µg 1%
Calories 60kcal 31kcal 1%
Vitamin B3 0.565mg 0.367mg 1%
Vitamin E 0.36mg 0.15mg 1%
Potassium 152mg 133mg 1%
Carbs 5.83g 6.73g 0%
Net carbs 1.83g 3.93g N/A
Sugar 0.92g 3.98g N/A
Starch 0.64g 0%
Vitamin A 5µg 3µg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.008mg 0%
Threonine 0.167mg 0.044mg 0%
Isoleucine 0.146mg 0.044mg 0%
Leucine 0.292mg 0.077mg 0%
Lysine 0.264mg 0.077mg 0%
Methionine 0.076mg 0.021mg 0%
Phenylalanine 0.161mg 0.037mg 0%
Valine 0.189mg 0.05mg 0%
Histidine 0.119mg 0.008mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +259.6%
Contains more FatsFats +912.1%
Contains more OtherOther +548.1%
Contains more CarbsCarbs +15.4%
~equal in Water ~91.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +7173.3%
Contains more Poly. FatPolyunsaturated fat +320.7%
Contains less Sat. FatSaturated fat -91.1%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.