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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, vitamin A, iron, vitamin B2, phosphorus, vitamin B3, 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 than carambola. While passion fruit has 1272IU of vitamin A, carambola has only 61IU.
  • Passion fruit has a lower glycemic index (16) than carambola (45).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 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 +190%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +161.7%
Contains more IronIron +1900%
Contains more PhosphorusPhosphorus +466.7%
Contains more CopperCopper +59.3%
Contains more ZincZinc +20%
Contains less SodiumSodium -92.9%
~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.
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
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% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B2Vitamin B2 +712.5%
Contains more Vitamin B3Vitamin B3 +308.7%
Contains more Vitamin B6Vitamin B6 +488.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +16.7%
Contains more Vitamin CVitamin C +14.7%
Contains more Vitamin EVitamin E +650%
Contains more Vitamin B1Vitamin B1 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~7.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 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 ProteinProtein +111.5%
Contains more FatsFats +112.1%
Contains more CarbsCarbs +247.4%
Contains more OtherOther +51.9%
Contains more WaterWater +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 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 +186.7%
Contains more Poly. FatPolyunsaturated fat +123.4%
Contains less Sat. FatSaturated 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 DV% diff.
Fiber 10.4g 2.8g 30%
Iron 1.6mg 0.08mg 19%
Vitamin B2 0.13mg 0.016mg 9%
Vitamin B5 0.391mg 8%
Phosphorus 68mg 12mg 8%
Vitamin A 64µg 3µg 7%
Vitamin B3 1.5mg 0.367mg 7%
Carbs 23.38g 6.73g 6%
Potassium 348mg 133mg 6%
Vitamin B6 0.1mg 0.017mg 6%
Copper 0.086mg 0.137mg 6%
Vitamin C 30mg 34.4mg 5%
Magnesium 29mg 10mg 5%
Calories 97kcal 31kcal 3%
Protein 2.2g 1.04g 2%
Polyunsaturated fat 0.411g 0.184g 2%
Manganese 0.037mg 2%
Vitamin K 0.7µg 0µg 1%
Folate 14µg 12µg 1%
Vitamin B1 0mg 0.014mg 1%
Fats 0.7g 0.33g 1%
Vitamin E 0.02mg 0.15mg 1%
Sodium 28mg 2mg 1%
Calcium 12mg 3mg 1%
Net carbs 12.98g 3.93g N/A
Sugar 11.2g 3.98g N/A
Zinc 0.1mg 0.12mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.059g 0.019g 0%
Choline 7.6mg 7.6mg 0%
Monounsaturated fat 0.086g 0.03g 0%
Tryptophan 0.008mg 0%
Threonine 0.044mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.077mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.037mg 0%
Valine 0.05mg 0%
Histidine 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Passion fruit 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
17%
Passion fruit
13%
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.