Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pomegranate vs. Carambola — In-Depth Nutrition Comparison

Compare

What are the main differences between Pomegranate and Carambola?

  • Pomegranate is richer in Vitamin K, and Folate, yet Carambola is richer in Vitamin C.
  • Carambola's daily need coverage for Vitamin C is 27% higher.
  • Carambola contains less Sugar.

We used Pomegranates, raw and Carambola, (starfruit), raw types in this comparison.

Infographic

Pomegranate 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.
Contains more Calcium +233.3%
Contains more Iron +275%
Contains more Magnesium +20%
Contains more Phosphorus +200%
Contains more Potassium +77.4%
Contains more Zinc +191.7%
Contains more Copper +15.3%
Contains more Manganese +221.6%
Contains less Sodium -33.3%
Contains more Selenium +20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +233.3%
Contains more Iron +275%
Contains more Magnesium +20%
Contains more Phosphorus +200%
Contains more Potassium +77.4%
Contains more Zinc +191.7%
Contains more Copper +15.3%
Contains more Manganese +221.6%
Contains less Sodium -33.3%
Contains more Selenium +20%

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.
:
Contains more Vitamin E +300%
Contains more Vitamin B1 +378.6%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B6 +341.2%
Contains more Folate +216.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +237.3%
Contains more Vitamin B3 +25.3%
Equal in Vitamin B5 - 0.391
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 E +300%
Contains more Vitamin B1 +378.6%
Contains more Vitamin B2 +231.3%
Contains more Vitamin B6 +341.2%
Contains more Folate +216.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +237.3%
Contains more Vitamin B3 +25.3%
Equal in Vitamin B5 - 0.391

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +60.6%
Contains more Fats +254.5%
Contains more Carbs +177.9%
Contains more Water +17.3%
Equal in Other - 0.52
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 Protein +60.6%
Contains more Fats +254.5%
Contains more Carbs +177.9%
Contains more Water +17.3%
Equal in Other - 0.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +210%
Contains less Saturated Fat -84.2%
Contains more Polyunsaturated fat +132.9%
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains more Monounsaturated Fat +210%
Contains less Saturated Fat -84.2%
Contains more Polyunsaturated fat +132.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pomegranate Carambola
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pomegranate Carambola Opinion
Net carbs 14.7g 3.93g Pomegranate
Protein 1.67g 1.04g Pomegranate
Fats 1.17g 0.33g Pomegranate
Carbs 18.7g 6.73g Pomegranate
Calories 83kcal 31kcal Pomegranate
Sugar 13.67g 3.98g Carambola
Fiber 4g 2.8g Pomegranate
Calcium 10mg 3mg Pomegranate
Iron 0.3mg 0.08mg Pomegranate
Magnesium 12mg 10mg Pomegranate
Phosphorus 36mg 12mg Pomegranate
Potassium 236mg 133mg Pomegranate
Sodium 3mg 2mg Carambola
Zinc 0.35mg 0.12mg Pomegranate
Copper 0.158mg 0.137mg Pomegranate
Manganese 0.119mg 0.037mg Pomegranate
Selenium 0.5µg 0.6µg Carambola
Vitamin A 0IU 61IU Carambola
Vitamin A RAE 0µg 3µg Carambola
Vitamin E 0.6mg 0.15mg Pomegranate
Vitamin C 10.2mg 34.4mg Carambola
Vitamin B1 0.067mg 0.014mg Pomegranate
Vitamin B2 0.053mg 0.016mg Pomegranate
Vitamin B3 0.293mg 0.367mg Carambola
Vitamin B5 0.377mg 0.391mg Carambola
Vitamin B6 0.075mg 0.017mg Pomegranate
Folate 38µg 12µg Pomegranate
Vitamin K 16.4µg 0µg Pomegranate
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 0.12g 0.019g Carambola
Monounsaturated Fat 0.093g 0.03g Pomegranate
Polyunsaturated fat 0.079g 0.184g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Carambola
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
16%
Pomegranate
14%
Carambola
Minerals Daily Need Coverage Score
14%
Pomegranate
9%
Carambola

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $0.8)
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 9.69g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.101g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 45)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.