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Pumpkin pie vs. Carambola — In-Depth Nutrition Comparison

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What are the main differences between pumpkin pie and carambola?

  • Pumpkin pie is richer in vitamin A, vitamin B12, vitamin B1, vitamin K, iron, phosphorus, and selenium, yet carambola is richer in vitamin C.
  • Pumpkin pie's daily need coverage for vitamin A is 67% higher.
  • Carambola contains less sodium.
  • Carambola has a lower glycemic index than pumpkin pie.

We used Pie, pumpkin, commercially prepared and Carambola, (starfruit), raw types in this comparison.

Infographic

Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
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 +40%
Contains more CalciumCalcium +2033.3%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +1025%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +575%
Contains more ManganeseManganese +513.5%
Contains more SeleniumSelenium +800%
Contains less SodiumSodium -99.2%
~equal in Copper ~0.137mg

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
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 +14833.3%
Contains more Vitamin EVitamin E +406.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1164.3%
Contains more Vitamin B2Vitamin B2 +675%
Contains more Vitamin B3Vitamin B3 +201.6%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin B6Vitamin B6 +270.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +116.7%
Contains more CholineCholine +393.4%
Contains more Vitamin CVitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 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 +275%
Contains more FatsFats +2854.5%
Contains more CarbsCarbs +417.5%
Contains more OtherOther +117.3%
Contains more WaterWater +81.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 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 +15233.3%
Contains more Poly. FatPolyunsaturated fat +862%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin pie Carambola DV% diff.
Vitamin A 448µg 3µg 49%
Vitamin C 0mg 34.4mg 38%
Vitamin B12 0.35µg 0µg 15%
Fats 9.75g 0.33g 14%
Vitamin B1 0.177mg 0.014mg 14%
Calories 243kcal 31kcal 11%
Polyunsaturated fat 1.77g 0.184g 11%
Monounsaturated fat 4.6g 0.03g 11%
Vitamin K 13.2µg 0µg 11%
Phosphorus 81mg 12mg 10%
Iron 0.9mg 0.08mg 10%
Sodium 239mg 2mg 10%
Saturated fat 1.988g 0.019g 9%
Selenium 5.4µg 0.6µg 9%
Carbs 34.83g 6.73g 9%
Cholesterol 26mg 0mg 9%
Manganese 0.227mg 0.037mg 8%
Vitamin B2 0.124mg 0.016mg 8%
Protein 3.9g 1.04g 6%
Calcium 64mg 3mg 6%
Choline 37.5mg 7.6mg 5%
Vitamin B3 1.107mg 0.367mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Fiber 1.8g 2.8g 4%
Vitamin E 0.76mg 0.15mg 4%
Folate 26µg 12µg 4%
Vitamin B6 0.063mg 0.017mg 4%
Zinc 0.39mg 0.12mg 2%
Copper 0.148mg 0.137mg 1%
Magnesium 14mg 10mg 1%
Vitamin B5 0.452mg 0.391mg 1%
Vitamin D 0.1µg 0µg 1%
Potassium 167mg 133mg 1%
Net carbs 33.03g 3.93g N/A
Vitamin D 2IU 0IU 0%
Sugar 18.88g 3.98g N/A
Tryptophan 0.048mg 0.008mg 0%
Threonine 0.154mg 0.044mg 0%
Isoleucine 0.158mg 0.044mg 0%
Leucine 0.297mg 0.077mg 0%
Lysine 0.192mg 0.077mg 0%
Methionine 0.249mg 0.021mg 0%
Phenylalanine 0.175mg 0.037mg 0%
Valine 0.211mg 0.05mg 0%
Histidine 0.088mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin pie 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%
Pumpkin pie
13%
Carambola
Minerals Daily Need Coverage Score
26%
Pumpkin pie
9%
Carambola

Comparison summary

Which food is richer in minerals?
Pumpkin pie
Pumpkin pie is relatively richer in minerals
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $1.8)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Carambola
Carambola is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 14.9g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 237mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 1.969g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 14)

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.