Sunflower seeds vs. Carambola — In-Depth Nutrition Comparison

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What are the main differences between sunflower seeds and carambola?

Carambola has less vitamin E, copper, vitamin B1, vitamin B6, selenium, phosphorus, manganese, magnesium, iron, and folate than sunflower seeds.
Sunflower seeds' daily need coverage for vitamin E is 233% higher.
Sunflower seeds have 106 times more vitamin B1 than carambola. Sunflower seeds have 1.48mg of vitamin B1, while carambola has 0.014mg.
Sunflower seeds have a lower glycemic index than carambola.

We used Seeds, sunflower seed kernels, dried and Carambola, (starfruit), raw types in this comparison.

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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.

Sunflower seeds

Carambola

Contains more MagnesiumMagnesium	+3150%
Contains more CalciumCalcium	+2500%
Contains more PotassiumPotassium	+385%
Contains more IronIron	+6462.5%
Contains more CopperCopper	+1213.9%
Contains more ZincZinc	+4066.7%
Contains more PhosphorusPhosphorus	+5400%
Contains more ManganeseManganese	+5170.3%
Contains more SeleniumSelenium	+8733.3%

Contains less SodiumSodium

-77.8%

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.

Sunflower seeds

Carambola

Contains more Vitamin EVitamin E	+23346.7%
Contains more Vitamin B1Vitamin B1	+10471.4%
Contains more Vitamin B2Vitamin B2	+2118.8%
Contains more Vitamin B3Vitamin B3	+2171.1%
Contains more Vitamin B5Vitamin B5	+189%
Contains more Vitamin B6Vitamin B6	+7811.8%
Contains more FolateFolate	+1791.7%
Contains more CholineCholine	+625%

Contains more Vitamin CVitamin C

+2357.1%

~equal in Vitamin A ~3µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	35.17mg	0.15mg	233%
Copper	1.8mg	0.137mg	185%
Polyunsaturated fat	23.137g	0.184g	153%
Vitamin B1	1.48mg	0.014mg	122%
Vitamin B6	1.345mg	0.017mg	102%
Selenium	53µg	0.6µg	95%
Phosphorus	660mg	12mg	93%
Manganese	1.95mg	0.037mg	83%
Fats	51.46g	0.33g	79%
Magnesium	325mg	10mg	75%
Iron	5.25mg	0.08mg	65%
Folate	227µg	12µg	54%
Vitamin B3	8.335mg	0.367mg	50%
Monounsaturated fat	18.528g	0.03g	46%
Zinc	5mg	0.12mg	44%
Protein	20.78g	1.04g	39%
Vitamin C	1.4mg	34.4mg	37%
Calories	584kcal	31kcal	28%
Vitamin B2	0.355mg	0.016mg	26%
Fiber	8.6g	2.8g	23%
Saturated fat	4.455g	0.019g	20%
Vitamin B5	1.13mg	0.391mg	15%
Potassium	645mg	133mg	15%
Choline	55.1mg	7.6mg	9%
Calcium	78mg	3mg	8%
Carbs	20g	6.73g	4%
Net carbs	11.4g	3.93g	N/A
Sugar	2.62g	3.98g	N/A
Sodium	9mg	2mg	0%
Vitamin A	3µg	3µg	0%
Tryptophan	0.348mg	0.008mg	0%
Threonine	0.928mg	0.044mg	0%
Isoleucine	1.139mg	0.044mg	0%
Leucine	1.659mg	0.077mg	0%
Lysine	0.937mg	0.077mg	0%
Methionine	0.494mg	0.021mg	0%
Phenylalanine	1.169mg	0.037mg	0%
Valine	1.315mg	0.05mg	0%
Histidine	0.632mg	0.008mg	0%
Omega-3 - EPA	0.014g	0g	N/A