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Quince vs Carambola - In-Depth Nutrition Comparison

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What are the main differences between Quince and Carambola?

  • Quince is richer in Iron, yet Carambola is richer in Vitamin C, and Vitamin B5.
  • Carambola's daily need coverage for Vitamin C is 22% higher.
  • Quince has 9 times more Iron than Carambola. Quince has 0.7mg of Iron, while Carambola has 0.08mg.

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

Infographic

Quince 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +775%
Contains more Calcium +266.7%
Contains more Potassium +48.1%
Contains more Phosphorus +41.7%
Contains more Magnesium +25%
Contains more Zinc +200%
Contains less Sodium -50%
Equal in Copper - 0.137
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 27% 4% 18% 6% 44% 2% 8% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 3% 1% 12% 8% 46% 4% 6% 1%
Contains more Iron +775%
Contains more Calcium +266.7%
Contains more Potassium +48.1%
Contains more Phosphorus +41.7%
Contains more Magnesium +25%
Contains more Zinc +200%
Contains less Sodium -50%
Equal in Copper - 0.137

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
Quince
3
:
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B6 +135.3%
Contains more Vitamin C +129.3%
Contains more Vitamin A +52.5%
Contains more Vitamin B3 +83.5%
Contains more Vitamin B5 +382.7%
Contains more Folate +300%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 3% 0% 0% 5% 7% 4% 5% 10% 0% 0% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 115% 4% 3% 0% 4% 4% 7% 24% 4% 0% 0% 9%
Contains more Vitamin B1 +42.9%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B6 +135.3%
Contains more Vitamin C +129.3%
Contains more Vitamin A +52.5%
Contains more Vitamin B3 +83.5%
Contains more Vitamin B5 +382.7%
Contains more Folate +300%

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

All nutrients comparison - raw data values

Nutrient Quince Carambola Opinion
Calories 57kcal 31kcal Quince
Protein 0.4g 1.04g Carambola
Fats 0.1g 0.33g Carambola
Vitamin C 15mg 34.4mg Carambola
Net carbs 13.4g 3.93g Quince
Carbs 15.3g 6.73g Quince
Cholesterol 0mg 0mg
Vitamin D IU 0IU Carambola
Iron 0.7mg 0.08mg Quince
Calcium 11mg 3mg Quince
Potassium 197mg 133mg Quince
Magnesium 8mg 10mg Carambola
Sugar g 3.98g Quince
Fiber 1.9g 2.8g Carambola
Copper 0.13mg 0.137mg Carambola
Zinc 0.04mg 0.12mg Carambola
Starch g g
Phosphorus 17mg 12mg Quince
Sodium 4mg 2mg Carambola
Vitamin A 40IU 61IU Carambola
Vitamin E mg 0.15mg Carambola
Vitamin D µg 0µg Carambola
Vitamin B1 0.02mg 0.014mg Quince
Vitamin B2 0.03mg 0.016mg Quince
Vitamin B3 0.2mg 0.367mg Carambola
Vitamin B5 0.081mg 0.391mg Carambola
Vitamin B6 0.04mg 0.017mg Quince
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Carambola
Folate 3µg 12µg Carambola
Trans Fat 0g 0g
Saturated Fat 0.01g 0.019g Quince
Monounsaturated Fat 0.036g 0.03g Quince
Polyunsaturated fat 0.05g 0.184g Carambola
Tryptophan mg 0.008mg Carambola
Threonine mg 0.044mg Carambola
Isoleucine mg 0.044mg Carambola
Leucine mg 0.077mg Carambola
Lysine mg 0.077mg Carambola
Methionine mg 0.021mg Carambola
Phenylalanine mg 0.037mg Carambola
Valine mg 0.05mg Carambola
Histidine mg 0.008mg Carambola
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quince Carambola
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
7
Quince
14
Carambola
Mineral Summary Score
13
Quince
10
Carambola

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
2%
Quince
6%
Carambola
Carbohydrates
15%
Quince
7%
Carambola
Fats
0%
Quince
2%
Carambola

Comparison summary

Which food is lower in Sugar?
Quince
Quince is lower in Sugar (difference - 3.98g)
Which food is lower in Saturated Fat?
Quince
Quince is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Quince
Quince is lower in glycemic index (difference - 10)
Which food is cheaper?
Quince
Quince is cheaper (difference - $1.1)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 2mg)
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)
Which food is richer in minerals?
?
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

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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.