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  6. Oat vs. Carambola

Oat vs. Carambola — In-Depth Nutrition Comparison

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How are Oat and Carambola different?

  • Oat is richer in Manganese, Phosphorus, Vitamin B1, Iron, Copper, Magnesium, Zinc, Fiber, and Vitamin B5, while Carambola is higher in Vitamin C.
  • Oat covers your daily need of Manganese 212% more than Carambola.
  • Oat contains 59 times more Iron than Carambola. Oat contains 4.72mg of Iron, while Carambola contains 0.08mg.

Oats and Carambola, (starfruit), raw types were used in this article.

Infographic

Oat 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.
Oat
Oat
8
:
1
Carambola
Carambola
Contains more Calcium +1700%
Contains more Iron +5800%
Contains more Magnesium +1670%
Contains more Phosphorus +4258.3%
Contains more Potassium +222.6%
Contains more Zinc +3208.3%
Contains more Copper +356.9%
Contains more Manganese +13186.5%
Equal in Sodium - 2
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Carambola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +1700%
Contains more Iron +5800%
Contains more Magnesium +1670%
Contains more Phosphorus +4258.3%
Contains more Potassium +222.6%
Contains more Zinc +3208.3%
Contains more Copper +356.9%
Contains more Manganese +13186.5%
Equal in Sodium - 2

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.
Oat
Oat
6
:
4
Carambola
Carambola
Contains more Vitamin B1 +5350%
Contains more Vitamin B2 +768.8%
Contains more Vitamin B3 +161.9%
Contains more Vitamin B5 +245%
Contains more Vitamin B6 +600%
Contains more Folate +366.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Carambola
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 3% 0% 115% 4% 4% 7% 24% 4% 9% 0% 0%
Contains more Vitamin B1 +5350%
Contains more Vitamin B2 +768.8%
Contains more Vitamin B3 +161.9%
Contains more Vitamin B5 +245%
Contains more Vitamin B6 +600%
Contains more Folate +366.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
Oat
4
:
1
Carambola
Carambola
Contains more Protein +1524%
Contains more Fats +1990.9%
Contains more Carbs +884.7%
Contains more Other +230.8%
Contains more Water +1011.7%
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Carambola
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 +1524%
Contains more Fats +1990.9%
Contains more Carbs +884.7%
Contains more Other +230.8%
Contains more Water +1011.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
Oat
2
:
1
Carambola
Carambola
Contains more Monounsaturated Fat +7160%
Contains more Polyunsaturated fat +1277.7%
Contains less Saturated Fat -98.4%
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Carambola
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +7160%
Contains more Polyunsaturated fat +1277.7%
Contains less Saturated Fat -98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Carambola Opinion
Net carbs 55.67g 3.93g Oat
Protein 16.89g 1.04g Oat
Fats 6.9g 0.33g Oat
Carbs 66.27g 6.73g Oat
Calories 389kcal 31kcal Oat
Sugar 3.98g Oat
Fiber 10.6g 2.8g Oat
Calcium 54mg 3mg Oat
Iron 4.72mg 0.08mg Oat
Magnesium 177mg 10mg Oat
Phosphorus 523mg 12mg Oat
Potassium 429mg 133mg Oat
Sodium 2mg 2mg
Zinc 3.97mg 0.12mg Oat
Copper 0.626mg 0.137mg Oat
Manganese 4.916mg 0.037mg Oat
Selenium 0.6µg Carambola
Vitamin A 0IU 61IU Carambola
Vitamin A RAE 0µg 3µg Carambola
Vitamin E 0.15mg Carambola
Vitamin C 0mg 34.4mg Carambola
Vitamin B1 0.763mg 0.014mg Oat
Vitamin B2 0.139mg 0.016mg Oat
Vitamin B3 0.961mg 0.367mg Oat
Vitamin B5 1.349mg 0.391mg Oat
Vitamin B6 0.119mg 0.017mg Oat
Folate 56µg 12µg Oat
Tryptophan 0.234mg 0.008mg Oat
Threonine 0.575mg 0.044mg Oat
Isoleucine 0.694mg 0.044mg Oat
Leucine 1.284mg 0.077mg Oat
Lysine 0.701mg 0.077mg Oat
Methionine 0.312mg 0.021mg Oat
Phenylalanine 0.895mg 0.037mg Oat
Valine 0.937mg 0.05mg Oat
Histidine 0.405mg 0.008mg Oat
Saturated Fat 1.217g 0.019g Carambola
Monounsaturated Fat 2.178g 0.03g Oat
Polyunsaturated fat 2.535g 0.184g Oat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
33%
Oat
14%
Carambola
Minerals Daily Need Coverage Score
154%
Oat
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 3.98g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $1.2)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 1.198g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 14)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.