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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +266.7%
Contains more Iron +775%
Contains more Phosphorus +41.7%
Contains more Potassium +48.1%
Contains more Magnesium +25%
Contains less Sodium -50%
Contains more Zinc +200%
Equal in Copper - 0.137
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 27% 6% 8% 18% 1% 2% 44% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 8% 6% 12% 1% 4% 46% 5% 4%
Contains more Calcium +266.7%
Contains more Iron +775%
Contains more Phosphorus +41.7%
Contains more Potassium +48.1%
Contains more Magnesium +25%
Contains less Sodium -50%
Contains more Zinc +200%
Equal in Copper - 0.137
Equal in Selenium - 0.6

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +127.3%
Contains more Protein +160%
Contains more Fats +230%
Contains more Other +30%
Equal in Water - 91.38
15% 84%
Protein: 0.4 g
Fats: 0.1 g
Carbs: 15.3 g
Water: 83.8 g
Other: 0.4 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 Carbs +127.3%
Contains more Protein +160%
Contains more Fats +230%
Contains more Other +30%
Equal in Water - 91.38

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.4%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +268%
10% 38% 52%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.05 g
8% 13% 79%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.184 g
Contains less Saturated Fat -47.4%
Contains more Monounsaturated Fat +20%
Contains more Polyunsaturated fat +268%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 13.4g 3.93g Quince
Protein 0.4g 1.04g Carambola
Fats 0.1g 0.33g Carambola
Carbs 15.3g 6.73g Quince
Calories 57kcal 31kcal Quince
Sugar 3.98g Quince
Fiber 1.9g 2.8g Carambola
Calcium 11mg 3mg Quince
Iron 0.7mg 0.08mg Quince
Magnesium 8mg 10mg Carambola
Phosphorus 17mg 12mg Quince
Potassium 197mg 133mg Quince
Sodium 4mg 2mg Carambola
Zinc 0.04mg 0.12mg Carambola
Copper 0.13mg 0.137mg Carambola
Manganese 0.037mg Carambola
Selenium 0.6µg 0.6µg
Vitamin A 40IU 61IU Carambola
Vitamin A RAE 2µg 3µg Carambola
Vitamin E 0.15mg Carambola
Vitamin C 15mg 34.4mg 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
Folate 3µg 12µg Carambola
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 0.01g 0.019g Quince
Monounsaturated Fat 0.036g 0.03g Quince
Polyunsaturated fat 0.05g 0.184g Carambola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quince Carambola
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Quince
14%
Carambola
Minerals Daily Need Coverage Score
11%
Quince
9%
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

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. 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.