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  6. Okra vs. Carambola

Okra vs. Carambola — In-Depth Nutrition Comparison

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How are Okra and Carambola different?

  • Okra is richer in Manganese, Vitamin K, Vitamin B1, Vitamin B6, Folate, Magnesium, Calcium, Phosphorus, and Iron, while Carambola is higher in Vitamin C.
  • Okra covers your daily need of Manganese 33% more than Carambola.

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

Infographic

Okra 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.
Okra
Okra
8
:
2
Carambola
Carambola
Contains more Calcium +2633.3%
Contains more Iron +675%
Contains more Magnesium +470%
Contains more Phosphorus +408.3%
Contains more Potassium +124.8%
Contains more Zinc +383.3%
Contains more Manganese +2029.7%
Contains more Selenium +16.7%
Contains less Sodium -71.4%
Contains more Copper +25.7%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Carambola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +2633.3%
Contains more Iron +675%
Contains more Magnesium +470%
Contains more Phosphorus +408.3%
Contains more Potassium +124.8%
Contains more Zinc +383.3%
Contains more Manganese +2029.7%
Contains more Selenium +16.7%
Contains less Sodium -71.4%
Contains more Copper +25.7%

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.
Okra
Okra
8
:
2
Carambola
Carambola
Contains more Vitamin A +1073.8%
Contains more Vitamin E +80%
Contains more Vitamin B1 +1328.6%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +172.5%
Contains more Vitamin B6 +1164.7%
Contains more Folate +400%
Contains more Vitamin K +∞%
Contains more Vitamin C +49.6%
Contains more Vitamin B5 +59.6%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
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 A +1073.8%
Contains more Vitamin E +80%
Contains more Vitamin B1 +1328.6%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +172.5%
Contains more Vitamin B6 +1164.7%
Contains more Folate +400%
Contains more Vitamin K +∞%
Contains more Vitamin C +49.6%
Contains more Vitamin B5 +59.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Carambola
Carambola
Contains more Protein +85.6%
Contains more Carbs +10.7%
Contains more Other +63.5%
Contains more Fats +73.7%
Equal in Carbs - 6.73
Equal in Water - 91.38
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 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 +85.6%
Contains more Carbs +10.7%
Contains more Other +63.5%
Contains more Fats +73.7%
Equal in Carbs - 6.73
Equal in Water - 91.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
0
:
3
Carambola
Carambola
Contains less Saturated Fat -26.9%
Contains more Monounsaturated Fat +76.5%
Contains more Polyunsaturated fat +581.5%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Carambola
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains less Saturated Fat -26.9%
Contains more Monounsaturated Fat +76.5%
Contains more Polyunsaturated fat +581.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Okra Carambola Opinion
Net carbs 4.25g 3.93g Okra
Protein 1.93g 1.04g Okra
Fats 0.19g 0.33g Carambola
Carbs 7.45g 6.73g Okra
Calories 33kcal 31kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.48g 3.98g Okra
Fiber 3.2g 2.8g Okra
Calcium 82mg 3mg Okra
Iron 0.62mg 0.08mg Okra
Magnesium 57mg 10mg Okra
Phosphorus 61mg 12mg Okra
Potassium 299mg 133mg Okra
Sodium 7mg 2mg Carambola
Zinc 0.58mg 0.12mg Okra
Copper 0.109mg 0.137mg Carambola
Manganese 0.788mg 0.037mg Okra
Selenium 0.7µg 0.6µg Okra
Vitamin A 716IU 61IU Okra
Vitamin A RAE 36µg 3µg Okra
Vitamin E 0.27mg 0.15mg Okra
Vitamin C 23mg 34.4mg Carambola
Vitamin B1 0.2mg 0.014mg Okra
Vitamin B2 0.06mg 0.016mg Okra
Vitamin B3 1mg 0.367mg Okra
Vitamin B5 0.245mg 0.391mg Carambola
Vitamin B6 0.215mg 0.017mg Okra
Folate 60µg 12µg Okra
Vitamin K 31.3µg 0µg Okra
Tryptophan 0.017mg 0.008mg Okra
Threonine 0.065mg 0.044mg Okra
Isoleucine 0.069mg 0.044mg Okra
Leucine 0.105mg 0.077mg Okra
Lysine 0.081mg 0.077mg Okra
Methionine 0.021mg 0.021mg
Phenylalanine 0.065mg 0.037mg Okra
Valine 0.091mg 0.05mg Okra
Histidine 0.031mg 0.008mg Okra
Saturated Fat 0.026g 0.019g Carambola
Monounsaturated Fat 0.017g 0.03g Carambola
Polyunsaturated fat 0.027g 0.184g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra 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%
Okra
14%
Carambola
Minerals Daily Need Coverage Score
30%
Okra
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 2.5g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $0.8)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 45)
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. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/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.