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Provolone vs. Carambola — In-Depth Nutrition Comparison

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A recap on differences between provolone and carambola

  • Provolone has more calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2; however, carambola is higher in vitamin C.
  • Provolone covers your daily saturated fat needs 85% more than carambola.
  • Carambola has less cholesterol.
  • The glycemic index of carambola is higher.

Food varieties used in this article are Cheese, provolone and Carambola, (starfruit), raw.

Infographic

Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
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 +180%
Contains more CalciumCalcium +25100%
Contains more IronIron +550%
Contains more ZincZinc +2591.7%
Contains more PhosphorusPhosphorus +4033.3%
Contains more SeleniumSelenium +2316.7%
Contains more CopperCopper +426.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +270%
~equal in Potassium ~133mg

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 0% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
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 +7766.7%
Contains more Vitamin EVitamin E +53.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +35.7%
Contains more Vitamin B2Vitamin B2 +1906.3%
Contains more Vitamin B5Vitamin B5 +21.7%
Contains more Vitamin B6Vitamin B6 +329.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +102.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +135.3%
Contains more FolateFolate +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 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 +2359.6%
Contains more FatsFats +7966.7%
Contains more OtherOther +805.8%
Contains more CarbsCarbs +214.5%
Contains more WaterWater +123.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 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 +24543.3%
Contains more Poly. FatPolyunsaturated fat +317.9%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Provolone Carambola DV% diff.
Saturated fat 17.078g 0.019g 78%
Calcium 756mg 3mg 75%
Phosphorus 496mg 12mg 69%
Vitamin B12 1.46µg 0µg 61%
Protein 25.58g 1.04g 49%
Fats 26.62g 0.33g 40%
Vitamin C 0mg 34.4mg 38%
Sodium 876mg 2mg 38%
Zinc 3.23mg 0.12mg 28%
Vitamin A 236µg 3µg 26%
Selenium 14.5µg 0.6µg 25%
Cholesterol 69mg 0mg 23%
Vitamin B2 0.321mg 0.016mg 23%
Monounsaturated fat 7.393g 0.03g 18%
Calories 351kcal 31kcal 16%
Copper 0.026mg 0.137mg 12%
Fiber 0g 2.8g 11%
Iron 0.52mg 0.08mg 6%
Polyunsaturated fat 0.769g 0.184g 4%
Vitamin B6 0.073mg 0.017mg 4%
Magnesium 28mg 10mg 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin B5 0.476mg 0.391mg 2%
Carbs 2.14g 6.73g 2%
Vitamin K 2.2µg 0µg 2%
Vitamin B3 0.156mg 0.367mg 1%
Manganese 0.01mg 0.037mg 1%
Folate 10µg 12µg 1%
Choline 15.4mg 7.6mg 1%
Vitamin E 0.23mg 0.15mg 1%
Net carbs 2.14g 3.93g N/A
Potassium 138mg 133mg 0%
Sugar 0.56g 3.98g N/A
Vitamin B1 0.019mg 0.014mg 0%
Tryptophan 0.345mg 0.008mg 0%
Threonine 0.982mg 0.044mg 0%
Isoleucine 1.091mg 0.044mg 0%
Leucine 2.297mg 0.077mg 0%
Lysine 2.646mg 0.077mg 0%
Methionine 0.686mg 0.021mg 0%
Phenylalanine 1.287mg 0.037mg 0%
Valine 1.64mg 0.05mg 0%
Histidine 1.115mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Provolone 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
32%
Provolone
13%
Carambola
Minerals Daily Need Coverage Score
78%
Provolone
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 3.42g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Provolone
Provolone is relatively richer in minerals
Which food is richer in vitamins?
Provolone
Provolone is relatively richer in vitamins
Which food is lower in Cholesterol?
Carambola
Carambola is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 874mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 17.059g)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $0.7)

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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.