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  6. Papaya vs. Carambola

Papaya vs. Carambola — In-Depth Nutrition Comparison

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What are the main differences between Papaya and Carambola?

  • Papaya is richer in Vitamin C, and Folate, yet Carambola is richer in Copper.
  • Papaya's daily need coverage for Vitamin C is 29% higher.
  • Papaya has 3 times more Folate than Carambola. Papaya has 37µg of Folate, while Carambola has 12µg.
  • Carambola contains less Sugar.

We used Papayas, raw and Carambola, (starfruit), raw types in this comparison.

Infographic

Papaya 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.
Papaya
Papaya
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 6% 16% 9.4% 15% 2.2% 4.3% 1% 5.2% 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 +110%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +36.8%
Contains more IronIron +212.5%
Contains more CopperCopper +204.4%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -75%
~equal in Manganese ~0.037mg
~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.
Papaya
Papaya
8
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 203% 57% 6% 0% 5.8% 6.2% 6.7% 11% 8.8% 0% 6.5% 28% 3.3%
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 CVitamin C +77%
Contains more Vitamin AVitamin A +1457.4%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B1Vitamin B1 +64.3%
Contains more Vitamin B2Vitamin B2 +68.8%
Contains more Vitamin B6Vitamin B6 +123.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +208.3%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more CholineCholine +24.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Papaya
Papaya
1
11% 88%
Protein: 0.47 g
Fats: 0.26 g
Carbs: 10.82 g
Water: 88.06 g
Other: 0.39 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 CarbsCarbs +60.8%
Contains more ProteinProtein +121.3%
Contains more FatsFats +26.9%
Contains more OtherOther +33.3%
~equal in Water ~91.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Papaya
Papaya
1
38% 34% 27%
Saturated Fat: Sat. Fat 0.081 g
Monounsaturated Fat: Mono. Fat 0.072 g
Polyunsaturated fat: Poly. Fat 0.058 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 +140%
Contains less Sat. FatSaturated Fat -76.5%
Contains more Poly. FatPolyunsaturated fat +217.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Papaya 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 Papaya Carambola Opinion
Calories 43kcal 31kcal Papaya
Protein 0.47g 1.04g Carambola
Fats 0.26g 0.33g Carambola
Vitamin C 60.9mg 34.4mg Papaya
Net carbs 9.12g 3.93g Papaya
Carbs 10.82g 6.73g Papaya
Magnesium 21mg 10mg Papaya
Calcium 20mg 3mg Papaya
Potassium 182mg 133mg Papaya
Iron 0.25mg 0.08mg Papaya
Sugar 7.82g 3.98g Carambola
Fiber 1.7g 2.8g Carambola
Copper 0.045mg 0.137mg Carambola
Zinc 0.08mg 0.12mg Carambola
Phosphorus 10mg 12mg Carambola
Sodium 8mg 2mg Carambola
Vitamin A 950IU 61IU Papaya
Vitamin A 47µg 3µg Papaya
Vitamin E 0.3mg 0.15mg Papaya
Manganese 0.04mg 0.037mg Papaya
Selenium 0.6µg 0.6µg
Vitamin B1 0.023mg 0.014mg Papaya
Vitamin B2 0.027mg 0.016mg Papaya
Vitamin B3 0.357mg 0.367mg Carambola
Vitamin B5 0.191mg 0.391mg Carambola
Vitamin B6 0.038mg 0.017mg Papaya
Vitamin K 2.6µg 0µg Papaya
Folate 37µg 12µg Papaya
Choline 6.1mg 7.6mg Carambola
Saturated Fat 0.081g 0.019g Carambola
Monounsaturated Fat 0.072g 0.03g Papaya
Polyunsaturated fat 0.058g 0.184g Carambola
Tryptophan 0.008mg 0.008mg
Threonine 0.011mg 0.044mg Carambola
Isoleucine 0.008mg 0.044mg Carambola
Leucine 0.016mg 0.077mg Carambola
Lysine 0.025mg 0.077mg Carambola
Methionine 0.002mg 0.021mg Carambola
Phenylalanine 0.009mg 0.037mg Carambola
Valine 0.01mg 0.05mg Carambola
Histidine 0.005mg 0.008mg Carambola
Fructose 3.73g Papaya

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Papaya 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
26%
Papaya
14%
Carambola
Minerals Daily Need Coverage Score
8%
Papaya
9%
Carambola

Comparison summary

Which food is lower in glycemic index?
Papaya
Papaya is lower in glycemic index (difference - 7)
Which food is cheaper?
Papaya
Papaya is cheaper (difference - $1.6)
Which food is richer in minerals?
Papaya
Papaya is relatively richer in minerals
Which food is richer in vitamins?
Papaya
Papaya is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 3.84g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.062g)
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. Papaya - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169926/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.