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  6. Passion fruit vs. Carambola

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
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.
Passion fruit
Passion fruit
5
:
4
Carambola
Carambola
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%
Equal in Selenium - 0.6
Passion fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 60% 21% 30% 31% 4% 3% 29% 0% 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 +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%
Equal in Selenium - 0.6

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.
Passion fruit
Passion fruit
6
:
4
Carambola
Carambola
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 +∞%
Passion fruit
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%
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 +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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Passion fruit
Passion fruit
4
:
1
Carambola
Carambola
Contains more Protein +111.5%
Contains more Fats +112.1%
Contains more Carbs +247.4%
Contains more Other +51.9%
Contains more Water +25.3%
Passion fruit
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 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 +111.5%
Contains more Fats +112.1%
Contains more Carbs +247.4%
Contains more Other +51.9%
Contains more Water +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Passion fruit
Passion fruit
2
:
1
Carambola
Carambola
Contains more Monounsaturated Fat +186.7%
Contains more Polyunsaturated fat +123.4%
Contains less Saturated Fat -67.8%
Passion fruit
11% 15% 74%
Saturated Fat: 0.059 g
Monounsaturated Fat: 0.086 g
Polyunsaturated fat: 0.411 g
Carambola
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +186.7%
Contains more Polyunsaturated fat +123.4%
Contains less Saturated Fat -67.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.037mg Carambola
Selenium 0.6µg 0.6µg
Vitamin A 1272IU 61IU Passion fruit
Vitamin A RAE 64µg 3µg Passion fruit
Vitamin E 0.02mg 0.15mg Carambola
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 0.391mg Carambola
Vitamin B6 0.1mg 0.017mg Passion fruit
Folate 14µg 12µg Passion fruit
Vitamin K 0.7µg 0µg Passion fruit
Tryptophan 0.008mg Carambola
Threonine 0.044mg Carambola
Isoleucine 0.044mg Carambola
Leucine 0.077mg Carambola
Lysine 0.077mg Carambola
Methionine 0.021mg Carambola
Phenylalanine 0.037mg Carambola
Valine 0.05mg Carambola
Histidine 0.008mg Carambola
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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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
23%
Passion fruit
14%
Carambola
Minerals Daily Need Coverage Score
18%
Passion fruit
9%
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

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. 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.