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  6. Welsh onion vs. Carambola

Welsh onion vs. Carambola — In-Depth Nutrition Comparison

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Summary of differences between welsh onion and carambola

  • Welsh onion has more vitamin K, vitamin A, iron, vitamin B2, and phosphorus, while carambola has more vitamin C and copper.
  • Welsh onion covers your daily need for vitamin K, 161% more than carambola.
  • Welsh onion contains 19 times more vitamin A than carambola. While welsh onion contains 1160IU of vitamin A, carambola contains only 61IU.

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

Infographic

Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 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 +130%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +1425%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +308.3%
Contains more ManganeseManganese +270.3%
Contains more CopperCopper +95.7%
Contains less SodiumSodium -88.2%
~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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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 115% 1% 3% 0% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9% 4.1%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B2Vitamin B2 +462.5%
Contains more Vitamin B6Vitamin B6 +323.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +27.4%
Contains more Vitamin B5Vitamin B5 +131.4%
Contains more CholineCholine +43.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Carambola DV% diff.
Vitamin K 193.4µg 0µg 161%
Iron 1.22mg 0.08mg 14%
Vitamin C 27mg 34.4mg 8%
Copper 0.07mg 0.137mg 7%
Vitamin B2 0.09mg 0.016mg 6%
Phosphorus 49mg 12mg 5%
Vitamin B5 0.169mg 0.391mg 4%
Zinc 0.52mg 0.12mg 4%
Manganese 0.137mg 0.037mg 4%
Vitamin B6 0.072mg 0.017mg 4%
Magnesium 23mg 10mg 3%
Vitamin B1 0.05mg 0.014mg 3%
Protein 1.9g 1.04g 2%
Potassium 212mg 133mg 2%
Fiber 2.4g 2.8g 2%
Calcium 18mg 3mg 2%
Vitamin E 0.51mg 0.15mg 2%
Sodium 17mg 2mg 1%
Folate 16µg 12µg 1%
Calories 34kcal 31kcal 0%
Fats 0.4g 0.33g 0%
Carbs 6.5g 6.73g 0%
Net carbs 4.1g 3.93g N/A
Sugar 2.18g 3.98g N/A
Vitamin A 3µg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B3 0.4mg 0.367mg 0%
Choline 5.3mg 7.6mg 0%
Saturated fat 0.067g 0.019g 0%
Monounsaturated fat 0.056g 0.03g 0%
Polyunsaturated fat 0.156g 0.184g 0%
Tryptophan 0.021mg 0.008mg 0%
Threonine 0.074mg 0.044mg 0%
Isoleucine 0.081mg 0.044mg 0%
Leucine 0.113mg 0.077mg 0%
Lysine 0.095mg 0.077mg 0%
Methionine 0.021mg 0.021mg 0%
Phenylalanine 0.061mg 0.037mg 0%
Valine 0.084mg 0.05mg 0%
Histidine 0.033mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 +82.7%
Contains more FatsFats +21.2%
Contains more OtherOther +34.6%
~equal in Carbs ~6.73g
~equal in Water ~91.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 +86.7%
Contains less Sat. FatSaturated fat -71.6%
Contains more Poly. FatPolyunsaturated fat +17.9%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.