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Passion fruit vs Carambola - In-Depth Nutrition Comparison

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Differences between Passion fruit and Carambola

  • Passion fruit is higher in Fiber, Iron, Vitamin B2, Phosphorus, Vitamin B3, Vitamin A RAE, Vitamin B6, and Potassium, however Carambola is richer in Copper.
  • Passion fruit's daily need coverage for Fiber is 30% higher.
  • Passion fruit has 21 times more Vitamin A RAE than Carambola. While Passion fruit has 64µg of Vitamin A RAE, Carambola has only 3µg.

The food types used in this comparison are Passion-fruit, (granadilla), purple, raw and Carambola, (starfruit), raw.

Infographic

Passion fruit vs Carambola infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +300%
Contains more Iron +1900%
Contains more Magnesium +190%
Contains more Phosphorus +466.7%
Contains more Potassium +161.7%
Contains less Sodium -92.9%
Contains more Zinc +20%
Contains more Copper +59.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 60% 21% 30% 31% 4% 3% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 3% 8% 6% 12% 1% 4% 46%
Contains more Calcium +300%
Contains more Iron +1900%
Contains more Magnesium +190%
Contains more Phosphorus +466.7%
Contains more Potassium +161.7%
Contains less Sodium -92.9%
Contains more Zinc +20%
Contains more Copper +59.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +1985.2%
Contains more Vitamin B2 +712.5%
Contains more Vitamin B3 +308.7%
Contains more Vitamin B6 +488.2%
Contains more Folate +16.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +650%
Contains more Vitamin C +14.7%
Contains more Vitamin B1 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 1% 0% 100% 0% 30% 29% 0% 24% 11% 0% 2%
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 +1985.2%
Contains more Vitamin B2 +712.5%
Contains more Vitamin B3 +308.7%
Contains more Vitamin B6 +488.2%
Contains more Folate +16.7%
Contains more Vitamin K +∞%
Contains more Vitamin E +650%
Contains more Vitamin C +14.7%
Contains more Vitamin B1 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Passion fruit Carambola
Rich in minerals ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Passion fruit Carambola Opinion
Net carbs 12.98g 3.93g Passion fruit
Protein 2.2g 1.04g Passion fruit
Fats 0.7g 0.33g Passion fruit
Carbs 23.38g 6.73g Passion fruit
Calories 97kcal 31kcal Passion fruit
Starch g g
Fructose g g
Sugar 11.2g 3.98g Carambola
Fiber 10.4g 2.8g Passion fruit
Calcium 12mg 3mg Passion fruit
Iron 1.6mg 0.08mg Passion fruit
Magnesium 29mg 10mg Passion fruit
Phosphorus 68mg 12mg Passion fruit
Potassium 348mg 133mg Passion fruit
Sodium 28mg 2mg Carambola
Zinc 0.1mg 0.12mg Carambola
Copper 0.086mg 0.137mg Carambola
Vitamin A 1272IU 61IU Passion fruit
Vitamin E 0.02mg 0.15mg Carambola
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 30mg 34.4mg Carambola
Vitamin B1 0mg 0.014mg Carambola
Vitamin B2 0.13mg 0.016mg Passion fruit
Vitamin B3 1.5mg 0.367mg Passion fruit
Vitamin B5 mg 0.391mg Carambola
Vitamin B6 0.1mg 0.017mg Passion fruit
Folate 14µg 12µg Passion fruit
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 0µg Passion fruit
Tryptophan mg 0.008mg Carambola
Threonine mg 0.044mg Carambola
Isoleucine mg 0.044mg Carambola
Leucine mg 0.077mg Carambola
Lysine mg 0.077mg Carambola
Methionine mg 0.021mg Carambola
Phenylalanine mg 0.037mg Carambola
Valine mg 0.05mg Carambola
Histidine mg 0.008mg Carambola
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.059g 0.019g Carambola
Monounsaturated Fat 0.086g 0.03g Passion fruit
Polyunsaturated fat 0.411g 0.184g Passion fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit Carambola
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Passion fruit
14
Carambola
Mineral Summary Score
22
Passion fruit
10
Carambola

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Passion fruit
6%
Carambola
Carbohydrates
23%
Passion fruit
7%
Carambola
Fats
3%
Passion fruit
2%
Carambola

Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 29)
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 7.22g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $0.2)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.