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  6. White bread vs. Carambola

White bread vs. Carambola — In-Depth Nutrition Comparison

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How are white bread and carambola different?

  • White bread is higher in iron, vitamin B1, selenium, vitamin B3, folate, manganese, vitamin B2, and calcium; however, carambola is richer in vitamin C.
  • Daily need coverage for iron for white bread is 44% higher.
  • White bread contains 245 times more sodium than carambola. While white bread contains 490mg of sodium, carambola contains only 2mg.
  • Carambola has a lower glycemic index (45) than white bread (73).

Bread, white, commercially prepared (includes soft bread crumbs) and Carambola, (starfruit), raw are the varieties used in this article.

Infographic

White bread vs Carambola infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +4700%
Contains more IronIron +4412.5%
Contains more ZincZinc +516.7%
Contains more PhosphorusPhosphorus +716.7%
Contains more ManganeseManganese +1348.6%
Contains more SeleniumSelenium +3566.7%
Contains more CopperCopper +35.6%
Contains less SodiumSodium -99.6%
~equal in Potassium ~133mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +46.7%
Contains more Vitamin B1Vitamin B1 +3707.1%
Contains more Vitamin B2Vitamin B2 +1418.8%
Contains more Vitamin B3Vitamin B3 +1202.5%
Contains more Vitamin B5Vitamin B5 +37.1%
Contains more Vitamin B6Vitamin B6 +411.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +825%
Contains more CholineCholine +92.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Carambola DV% diff.
Iron 3.61mg 0.08mg 44%
Vitamin B1 0.533mg 0.014mg 43%
Selenium 22µg 0.6µg 39%
Vitamin C 0mg 34.4mg 38%
Vitamin B3 4.78mg 0.367mg 28%
Folate 111µg 12µg 25%
Manganese 0.536mg 0.037mg 22%
Sodium 490mg 2mg 21%
Vitamin B2 0.243mg 0.016mg 17%
Protein 8.85g 1.04g 16%
Starch 37.17g 15%
Carbs 49.42g 6.73g 14%
Calcium 144mg 3mg 14%
Phosphorus 98mg 12mg 12%
Calories 266kcal 31kcal 12%
Polyunsaturated fat 1.602g 0.184g 9%
Zinc 0.74mg 0.12mg 6%
Fats 3.33g 0.33g 5%
Vitamin B6 0.087mg 0.017mg 5%
Copper 0.101mg 0.137mg 4%
Vitamin B5 0.536mg 0.391mg 3%
Fructose 2.43g 3%
Saturated fat 0.698g 0.019g 3%
Magnesium 23mg 10mg 3%
Monounsaturated fat 0.599g 0.03g 1%
Choline 14.6mg 7.6mg 1%
Net carbs 46.72g 3.93g N/A
Potassium 126mg 133mg 0%
Sugar 5.67g 3.98g N/A
Fiber 2.7g 2.8g 0%
Vitamin A 0µg 3µg 0%
Vitamin E 0.22mg 0.15mg 0%
Vitamin K 0.2µg 0µg 0%
Trans fat 0.027g 0g N/A
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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +751%
Contains more FatsFats +909.1%
Contains more CarbsCarbs +634.3%
Contains more OtherOther +280.8%
Contains more WaterWater +150.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +1896.7%
Contains more Poly. FatPolyunsaturated fat +770.7%
Contains less Sat. FatSaturated fat -97.3%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.