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Prune vs Carambola - In-Depth Nutrition Comparison

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Differences between Prune and Carambola

  • Prune is higher in Vitamin K, Potassium, Fiber, Copper, Vitamin B6, Vitamin B2, Manganese, Iron, and Vitamin B3, however Carambola is richer in Vitamin C.
  • Prune's daily need coverage for Vitamin K is 50% higher.
  • Prune has 12 times more Vitamin B6 than Carambola. While Prune has 0.205mg of Vitamin B6, Carambola has only 0.017mg.

The food types used in this comparison are Plums, dried (prunes), uncooked and Carambola, (starfruit), raw.

Infographic

Prune 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
Prune
Prune
7
:
0
Carambola
Carambola
Contains more Calcium +1333.3%
Contains more Iron +1062.5%
Contains more Magnesium +310%
Contains more Phosphorus +475%
Contains more Potassium +450.4%
Contains more Zinc +266.7%
Contains more Copper +105.1%
Equal in Sodium - 2
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Carambola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 3% 8% 6% 12% 1% 4% 46%
Contains more Calcium +1333.3%
Contains more Iron +1062.5%
Contains more Magnesium +310%
Contains more Phosphorus +475%
Contains more Potassium +450.4%
Contains more Zinc +266.7%
Contains more Copper +105.1%
Equal in Sodium - 2

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
Prune
Prune
8
:
2
Carambola
Carambola
Contains more Vitamin A +1180.3%
Contains more Vitamin E +186.7%
Contains more Vitamin B1 +264.3%
Contains more Vitamin B2 +1062.5%
Contains more Vitamin B3 +412.8%
Contains more Vitamin B6 +1105.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +5633.3%
Contains more Folate +200%
Equal in Vitamin B5 - 0.391
Prune
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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 +1180.3%
Contains more Vitamin E +186.7%
Contains more Vitamin B1 +264.3%
Contains more Vitamin B2 +1062.5%
Contains more Vitamin B3 +412.8%
Contains more Vitamin B6 +1105.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +5633.3%
Contains more Folate +200%
Equal in Vitamin B5 - 0.391

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prune
Prune
4
:
1
Carambola
Carambola
Contains more Protein +109.6%
Contains more Fats +15.2%
Contains more Carbs +849.2%
Contains more Other +407.7%
Contains more Water +195.5%
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 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 +109.6%
Contains more Fats +15.2%
Contains more Carbs +849.2%
Contains more Other +407.7%
Contains more Water +195.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prune
Prune
1
:
2
Carambola
Carambola
Contains more Monounsaturated Fat +76.7%
Contains less Saturated Fat -78.4%
Contains more Polyunsaturated fat +196.8%
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Carambola
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +76.7%
Contains less Saturated Fat -78.4%
Contains more Polyunsaturated fat +196.8%

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

All nutrients comparison - raw data values

Nutrient Prune Carambola Opinion
Net carbs 56.78g 3.93g Prune
Protein 2.18g 1.04g Prune
Fats 0.38g 0.33g Prune
Carbs 63.88g 6.73g Prune
Calories 240kcal 31kcal Prune
Starch 5.11g Prune
Fructose 12.45g Prune
Sugar 38.13g 3.98g Carambola
Fiber 7.1g 2.8g Prune
Calcium 43mg 3mg Prune
Iron 0.93mg 0.08mg Prune
Magnesium 41mg 10mg Prune
Phosphorus 69mg 12mg Prune
Potassium 732mg 133mg Prune
Sodium 2mg 2mg
Zinc 0.44mg 0.12mg Prune
Copper 0.281mg 0.137mg Prune
Vitamin A 781IU 61IU Prune
Vitamin A RAE 39µg 3µg Prune
Vitamin E 0.43mg 0.15mg Prune
Vitamin C 0.6mg 34.4mg Carambola
Vitamin B1 0.051mg 0.014mg Prune
Vitamin B2 0.186mg 0.016mg Prune
Vitamin B3 1.882mg 0.367mg Prune
Vitamin B5 0.422mg 0.391mg Prune
Vitamin B6 0.205mg 0.017mg Prune
Folate 4µg 12µg Carambola
Vitamin K 59.5µg 0µg Prune
Tryptophan 0.025mg 0.008mg Prune
Threonine 0.049mg 0.044mg Prune
Isoleucine 0.041mg 0.044mg Carambola
Leucine 0.066mg 0.077mg Carambola
Lysine 0.05mg 0.077mg Carambola
Methionine 0.016mg 0.021mg Carambola
Phenylalanine 0.052mg 0.037mg Prune
Valine 0.056mg 0.05mg Prune
Histidine 0.027mg 0.008mg Prune
Saturated Fat 0.088g 0.019g Carambola
Monounsaturated Fat 0.053g 0.03g Prune
Polyunsaturated fat 0.062g 0.184g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
31%
Prune
14%
Carambola
Minerals Daily Need Coverage Score
35%
Prune
10%
Carambola

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 34.15g)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.069g)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $0.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.