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Maple syrup vs. Carambola — In-Depth Nutrition Comparison

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Summary of differences between maple syrup and carambola

  • Maple syrup has more manganese, vitamin B2, zinc, and calcium, while carambola has more vitamin C, copper, fiber, and vitamin B5.
  • Maple syrup covers your daily need for manganese, 125% more than carambola.
  • Maple syrup contains 79 times more vitamin B2 than carambola. While maple syrup contains 1.27mg of vitamin B2, carambola contains only 0.016mg.

These are the specific foods used in this comparison Syrups, maple and Carambola, (starfruit), raw.

Infographic

Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 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 +110%
Contains more CalciumCalcium +3300%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +37.5%
Contains more ZincZinc +1125%
Contains more ManganeseManganese +7759.5%
Contains more CopperCopper +661.1%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -83.3%
~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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
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 B1Vitamin B1 +371.4%
Contains more Vitamin B2Vitamin B2 +7837.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +353.1%
Contains more Vitamin B5Vitamin B5 +986.1%
Contains more Vitamin B6Vitamin B6 +750%
Contains more FolateFolate +∞%
Contains more CholineCholine +375%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 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 CarbsCarbs +896.1%
Contains more ProteinProtein +2500%
Contains more FatsFats +450%
Contains more WaterWater +182.1%
Contains more OtherOther +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 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 less Sat. FatSaturated fat -63.2%
Contains more Mono. FatMonounsaturated fat +172.7%
Contains more Poly. FatPolyunsaturated fat +982.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Maple syrup Carambola DV% diff.
Manganese 2.908mg 0.037mg 125%
Vitamin B2 1.27mg 0.016mg 96%
Vitamin C 0mg 34.4mg 38%
Carbs 67.04g 6.73g 20%
Copper 0.018mg 0.137mg 13%
Zinc 1.47mg 0.12mg 12%
Calories 260kcal 31kcal 11%
Fiber 0g 2.8g 11%
Calcium 102mg 3mg 10%
Vitamin B5 0.036mg 0.391mg 7%
Vitamin B1 0.066mg 0.014mg 4%
Folate 0µg 12µg 3%
Magnesium 21mg 10mg 3%
Protein 0.04g 1.04g 2%
Potassium 212mg 133mg 2%
Vitamin B3 0.081mg 0.367mg 2%
Polyunsaturated fat 0.017g 0.184g 1%
Choline 1.6mg 7.6mg 1%
Vitamin B6 0.002mg 0.017mg 1%
Fructose 0.52g 1%
Phosphorus 2mg 12mg 1%
Vitamin E 0mg 0.15mg 1%
Fats 0.06g 0.33g 0%
Net carbs 67.04g 3.93g N/A
Iron 0.11mg 0.08mg 0%
Sugar 60.46g 3.98g N/A
Sodium 12mg 2mg 0%
Vitamin A 0µg 3µg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.007g 0.019g 0%
Monounsaturated fat 0.011g 0.03g 0%
Tryptophan 0.008mg 0%
Threonine 0.044mg 0%
Isoleucine 0.044mg 0%
Leucine 0.077mg 0%
Lysine 0.077mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.037mg 0%
Valine 0.05mg 0%
Histidine 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maple syrup 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
24%
Maple syrup
13%
Carambola
Minerals Daily Need Coverage Score
50%
Maple syrup
9%
Carambola

Comparison summary

Which food is richer in minerals?
Maple syrup
Maple syrup is relatively richer in minerals
Which food is lower in Saturated fat?
Maple syrup
Maple syrup is lower in Saturated fat (difference - 0.012g)
Which food is lower in Sugar?
Carambola
Carambola is lower in Sugar (difference - 56.48g)
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 9)
Which food is cheaper?
Carambola
Carambola is cheaper (difference - $2.2)
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)

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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.