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Rye vs. Carambola — In-Depth Nutrition Comparison

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Important differences between rye and carambola

  • Rye has more manganese, fiber, phosphorus, iron, copper, vitamin B1, vitamin B3, selenium, and magnesium; however, carambola is richer in vitamin C.
  • Rye's daily need coverage for manganese is 110% more.
  • Rye contains 33 times more iron than carambola. Rye contains 2.63mg of iron, while carambola contains 0.08mg.
  • Carambola has a higher glycemic index. The glycemic index of carambola is 45, while the glycemic index of rye is 34.

The food varieties used in the comparison are Rye grain and Carambola, (starfruit), raw.

Infographic

Rye vs Carambola infographic
Infographic link

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.
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
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 +1000%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +283.5%
Contains more IronIron +3187.5%
Contains more CopperCopper +167.9%
Contains more ZincZinc +2108.3%
Contains more PhosphorusPhosphorus +2666.7%
Contains more ManganeseManganese +6864.9%
Contains more SeleniumSelenium +2216.7%
~equal in Sodium ~2mg

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.
Rye
Rye
9
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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 EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +2157.1%
Contains more Vitamin B2Vitamin B2 +1468.8%
Contains more Vitamin B3Vitamin B3 +1063.5%
Contains more Vitamin B5Vitamin B5 +272.4%
Contains more Vitamin B6Vitamin B6 +1629.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
Contains more CholineCholine +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 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 +894.2%
Contains more FatsFats +393.9%
Contains more CarbsCarbs +1027.2%
Contains more OtherOther +201.9%
Contains more WaterWater +762.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 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 +593.3%
Contains more Poly. FatPolyunsaturated fat +316.8%
Contains less Sat. FatSaturated fat -90.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Carambola DV% diff.
Manganese 2.577mg 0.037mg 110%
Fiber 15.1g 2.8g 49%
Phosphorus 332mg 12mg 46%
Vitamin C 0mg 34.4mg 38%
Iron 2.63mg 0.08mg 32%
Copper 0.367mg 0.137mg 26%
Vitamin B1 0.316mg 0.014mg 25%
Magnesium 110mg 10mg 24%
Vitamin B3 4.27mg 0.367mg 24%
Selenium 13.9µg 0.6µg 24%
Carbs 75.86g 6.73g 23%
Zinc 2.65mg 0.12mg 23%
Vitamin B6 0.294mg 0.017mg 21%
Vitamin B5 1.456mg 0.391mg 21%
Protein 10.34g 1.04g 19%
Vitamin B2 0.251mg 0.016mg 18%
Calories 338kcal 31kcal 15%
Potassium 510mg 133mg 11%
Folate 38µg 12µg 7%
Vitamin E 0.85mg 0.15mg 5%
Vitamin K 5.9µg 0µg 5%
Polyunsaturated fat 0.767g 0.184g 4%
Choline 30.4mg 7.6mg 4%
Calcium 24mg 3mg 2%
Fats 1.63g 0.33g 2%
Saturated fat 0.197g 0.019g 1%
Net carbs 60.76g 3.93g N/A
Sugar 0.98g 3.98g N/A
Sodium 2mg 2mg 0%
Vitamin A 1µg 3µg 0%
Monounsaturated fat 0.208g 0.03g 0%
Tryptophan 0.108mg 0.008mg 0%
Threonine 0.289mg 0.044mg 0%
Isoleucine 0.208mg 0.044mg 0%
Leucine 0.563mg 0.077mg 0%
Lysine 0.286mg 0.077mg 0%
Methionine 0.153mg 0.021mg 0%
Phenylalanine 0.435mg 0.037mg 0%
Valine 0.317mg 0.05mg 0%
Histidine 0.189mg 0.008mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
35%
Rye
13%
Carambola
Minerals Daily Need Coverage Score
98%
Rye
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 11)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.4)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 0.178g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.