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  6. Prickly pear vs. Carambola

Prickly pear vs. Carambola — In-Depth Nutrition Comparison

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What are the differences between Prickly pear and Carambola?

  • Prickly pear is higher in Magnesium, and Calcium, yet Carambola is higher in Vitamin C, and Copper.
  • Carambola's daily need coverage for Vitamin C is 23% more.
  • Prickly pear has 19 times more Calcium than Carambola. While Prickly pear has 56mg of Calcium, Carambola has only 3mg.

We used Prickly pears, raw and Carambola, (starfruit), raw types in this article.

Infographic

Prickly pear 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 61% 17% 19% 11% 27% 3.3% 10% 0.65% 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 +750%
Contains more CalciumCalcium +1766.7%
Contains more PotassiumPotassium +65.4%
Contains more IronIron +275%
Contains more PhosphorusPhosphorus +100%
Contains more CopperCopper +71.3%
Contains less SodiumSodium -60%
~equal in Zinc ~0.12mg
~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 47% 2.6% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 0%
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% 3.7% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +25.3%
Contains more Vitamin B6Vitamin B6 +252.9%
Contains more Vitamin CVitamin C +145.7%
Contains more Vitamin AVitamin A +41.9%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.014mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 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 FatsFats +54.5%
Contains more CarbsCarbs +42.2%
Contains more OtherOther +215.4%
Contains more ProteinProtein +42.5%
~equal in Water ~91.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.213 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 +150%
Contains more Poly. FatPolyunsaturated fat +15.8%
Contains less Sat. FatSaturated Fat -71.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prickly pear Carambola Opinion
Calories 41kcal 31kcal Prickly pear
Protein 0.73g 1.04g Carambola
Fats 0.51g 0.33g Prickly pear
Vitamin C 14mg 34.4mg Carambola
Net carbs 5.97g 3.93g Prickly pear
Carbs 9.57g 6.73g Prickly pear
Magnesium 85mg 10mg Prickly pear
Calcium 56mg 3mg Prickly pear
Potassium 220mg 133mg Prickly pear
Iron 0.3mg 0.08mg Prickly pear
Sugar 3.98g Prickly pear
Fiber 3.6g 2.8g Prickly pear
Copper 0.08mg 0.137mg Carambola
Zinc 0.12mg 0.12mg
Phosphorus 24mg 12mg Prickly pear
Sodium 5mg 2mg Carambola
Vitamin A 43IU 61IU Carambola
Vitamin A 2µg 3µg Carambola
Vitamin E 0.15mg Carambola
Manganese 0.037mg Carambola
Selenium 0.6µg 0.6µg
Vitamin B1 0.014mg 0.014mg
Vitamin B2 0.06mg 0.016mg Prickly pear
Vitamin B3 0.46mg 0.367mg Prickly pear
Vitamin B5 0.391mg Carambola
Vitamin B6 0.06mg 0.017mg Prickly pear
Folate 6µg 12µg Carambola
Choline 7.6mg Carambola
Saturated Fat 0.067g 0.019g Carambola
Monounsaturated Fat 0.075g 0.03g Prickly pear
Polyunsaturated fat 0.213g 0.184g Prickly pear
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prickly pear 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
7%
Prickly pear
14%
Carambola
Minerals Daily Need Coverage Score
15%
Prickly pear
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Prickly pear
Prickly pear is lower in Sugar (difference - 3.98g)
Which food is lower in glycemic index?
Prickly pear
Prickly pear is lower in glycemic index (difference - 38)
Which food is cheaper?
Prickly pear
Prickly pear is cheaper (difference - $1.8)
Which food is richer in minerals?
Prickly pear
Prickly pear is relatively richer in minerals
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Carambola
Carambola is lower in Saturated Fat (difference - 0.048g)
Which food is richer in vitamins?
Carambola
Carambola is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.