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Sweet potato vs. Carambola — In-Depth Nutrition Comparison

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What are the differences between sweet potato and carambola?

  • Sweet potato is higher in vitamin A, vitamin B6, manganese, vitamin B5, iron, potassium, vitamin B1, and phosphorus, yet carambola is higher in vitamin C.
  • Sweet potato's daily need coverage for vitamin A is 283% more.
  • Sweet potato has 12 times more vitamin B6 than carambola. While sweet potato has 0.209mg of vitamin B6, carambola has only 0.017mg.
  • The glycemic index of carambola is lower.

We used Sweet potato, raw, unprepared and Carambola, (starfruit), raw types in this article.

Infographic

Sweet potato 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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 +150%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +153.4%
Contains more IronIron +662.5%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +291.7%
Contains more ManganeseManganese +597.3%
Contains less SodiumSodium -96.4%
~equal in Copper ~0.137mg
~equal in Selenium ~0.6µg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +23533.3%
Contains more Vitamin EVitamin E +73.3%
Contains more Vitamin B1Vitamin B1 +457.1%
Contains more Vitamin B2Vitamin B2 +281.3%
Contains more Vitamin B3Vitamin B3 +51.8%
Contains more Vitamin B5Vitamin B5 +104.6%
Contains more Vitamin B6Vitamin B6 +1129.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +61.8%
Contains more Vitamin CVitamin C +1333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~12µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +51%
Contains more CarbsCarbs +199%
Contains more OtherOther +88.5%
Contains more FatsFats +560%
Contains more WaterWater +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 +2900%
Contains more Poly. FatPolyunsaturated fat +1214.3%
~equal in Saturated fat ~0.019g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Carambola DV% diff.
Vitamin A 709µg 3µg 78%
Vitamin C 2.4mg 34.4mg 36%
Vitamin B6 0.209mg 0.017mg 15%
Manganese 0.258mg 0.037mg 10%
Vitamin B5 0.8mg 0.391mg 8%
Iron 0.61mg 0.08mg 7%
Potassium 337mg 133mg 6%
Vitamin B1 0.078mg 0.014mg 5%
Starch 12.65g 5%
Phosphorus 47mg 12mg 5%
Carbs 20.12g 6.73g 4%
Magnesium 25mg 10mg 4%
Vitamin B2 0.061mg 0.016mg 3%
Calories 86kcal 31kcal 3%
Calcium 30mg 3mg 3%
Zinc 0.3mg 0.12mg 2%
Sodium 55mg 2mg 2%
Copper 0.151mg 0.137mg 2%
Vitamin K 1.8µg 0µg 2%
Polyunsaturated fat 0.014g 0.184g 1%
Vitamin B3 0.557mg 0.367mg 1%
Choline 12.3mg 7.6mg 1%
Protein 1.57g 1.04g 1%
Vitamin E 0.26mg 0.15mg 1%
Fiber 3g 2.8g 1%
Fructose 0.7g 1%
Fats 0.05g 0.33g 0%
Net carbs 17.12g 3.93g N/A
Sugar 4.18g 3.98g N/A
Selenium 0.6µg 0.6µg 0%
Folate 11µg 12µg 0%
Saturated fat 0.018g 0.019g 0%
Monounsaturated fat 0.001g 0.03g 0%
Tryptophan 0.031mg 0.008mg 0%
Threonine 0.083mg 0.044mg 0%
Isoleucine 0.055mg 0.044mg 0%
Leucine 0.092mg 0.077mg 0%
Lysine 0.066mg 0.077mg 0%
Methionine 0.029mg 0.021mg 0%
Phenylalanine 0.089mg 0.037mg 0%
Valine 0.086mg 0.05mg 0%
Histidine 0.031mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Carambola
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
31%
Sweet potato
13%
Carambola
Minerals Daily Need Coverage Score
20%
Sweet potato
9%
Carambola

Comparison summary

Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 0.001g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $1.6)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.