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Peruvian groundcherry vs Carambola - In-Depth Nutrition Comparison

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How are Peruvian groundcherry and Carambola different?

  • Peruvian groundcherry is richer in Vitamin B3, Iron, and Vitamin B1, while Carambola is higher in Vitamin C.
  • Carambola covers your daily need of Vitamin C 26% more than Peruvian groundcherry.
  • Peruvian groundcherry contains 13 times more Iron than Carambola. Peruvian groundcherry contains 1mg of Iron, while Carambola contains 0.08mg.

Groundcherries, (cape-gooseberries or poha), raw and Carambola, (starfruit), raw types were used in this article.

Infographic

Peruvian groundcherry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +200%
Contains more Iron +1150%
Contains more Phosphorus +233.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 38% 0% 18% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 3% 8% 6% 12% 1% 4% 46%
Contains more Calcium +200%
Contains more Iron +1150%
Contains more Phosphorus +233.3%

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 +1080.3%
Contains more Vitamin B1 +685.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +662.9%
Contains more Vitamin C +212.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 44% 0% 0% 37% 28% 10% 53% 0% 0% 0% 0% 0%
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 +1080.3%
Contains more Vitamin B1 +685.7%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +662.9%
Contains more Vitamin C +212.7%

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.
Peruvian groundcherry Carambola
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peruvian groundcherry Carambola Opinion
Net carbs 11.2g 3.93g Peruvian groundcherry
Protein 1.9g 1.04g Peruvian groundcherry
Fats 0.7g 0.33g Peruvian groundcherry
Carbs 11.2g 6.73g Peruvian groundcherry
Calories 53kcal 31kcal Peruvian groundcherry
Starch g g
Fructose g g
Sugar g 3.98g Peruvian groundcherry
Fiber g 2.8g Carambola
Calcium 9mg 3mg Peruvian groundcherry
Iron 1mg 0.08mg Peruvian groundcherry
Magnesium mg 10mg Carambola
Phosphorus 40mg 12mg Peruvian groundcherry
Potassium mg 133mg Carambola
Sodium mg 2mg Peruvian groundcherry
Zinc mg 0.12mg Carambola
Copper mg 0.137mg Carambola
Vitamin A 720IU 61IU Peruvian groundcherry
Vitamin E mg 0.15mg Carambola
Vitamin D IU 0IU Carambola
Vitamin D µg 0µg Carambola
Vitamin C 11mg 34.4mg Carambola
Vitamin B1 0.11mg 0.014mg Peruvian groundcherry
Vitamin B2 0.04mg 0.016mg Peruvian groundcherry
Vitamin B3 2.8mg 0.367mg Peruvian groundcherry
Vitamin B5 mg 0.391mg Carambola
Vitamin B6 mg 0.017mg Carambola
Folate µg 12µg Carambola
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Carambola
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 g 0.019g Peruvian groundcherry
Monounsaturated Fat g 0.03g Carambola
Polyunsaturated fat g 0.184g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peruvian groundcherry 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
14
Peruvian groundcherry
14
Carambola
Mineral Summary Score
7
Peruvian groundcherry
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
11%
Peruvian groundcherry
6%
Carambola
Carbohydrates
11%
Peruvian groundcherry
7%
Carambola
Fats
3%
Peruvian groundcherry
2%
Carambola

Comparison summary

Which food is lower in Sugar?
Peruvian groundcherry
Peruvian groundcherry is lower in Sugar (difference - 3.98g)
Which food contains less Sodium?
Peruvian groundcherry
Peruvian groundcherry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peruvian groundcherry
Peruvian groundcherry is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Peruvian groundcherry
Peruvian groundcherry is lower in glycemic index (difference - 10)
Which food is cheaper?
Peruvian groundcherry
Peruvian groundcherry is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Peruvian groundcherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173043/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.