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Wild rice raw vs. Carambola — In-Depth Nutrition Comparison

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How are wild rice raw and carambola different?

  • Wild rice raw is richer in phosphorus, manganese, zinc, copper, vitamin B3, magnesium, vitamin B6, iron, and folate, while carambola is higher in vitamin C.
  • Wild rice raw covers your daily need for phosphorus, 60% more than carambola.
  • Wild rice raw contains 50 times more zinc than carambola. Wild rice raw contains 5.96mg of zinc, while carambola contains 0.12mg.
  • Wild rice raw has a higher glycemic index (57) than carambola (45).

Wild rice, raw and Carambola, (starfruit), raw types were used in this article.

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +1670%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +221.1%
Contains more IronIron +2350%
Contains more CopperCopper +282.5%
Contains more ZincZinc +4866.7%
Contains more PhosphorusPhosphorus +3508.3%
Contains more ManganeseManganese +3491.9%
Contains more SeleniumSelenium +366.7%
Contains less SodiumSodium -71.4%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +446.7%
Contains more Vitamin B1Vitamin B1 +721.4%
Contains more Vitamin B2Vitamin B2 +1537.5%
Contains more Vitamin B3Vitamin B3 +1734.6%
Contains more Vitamin B5Vitamin B5 +174.7%
Contains more Vitamin B6Vitamin B6 +2200%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +691.7%
Contains more CholineCholine +360.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +1316.3%
Contains more FatsFats +227.3%
Contains more CarbsCarbs +1012.9%
Contains more OtherOther +194.2%
Contains more WaterWater +1077.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +430%
Contains more Poly. FatPolyunsaturated fat +267.4%
Contains less Sat. FatSaturated fat -87.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Carambola DV% diff.
Phosphorus 433mg 12mg 60%
Manganese 1.329mg 0.037mg 56%
Zinc 5.96mg 0.12mg 53%
Copper 0.524mg 0.137mg 43%
Magnesium 177mg 10mg 40%
Vitamin B3 6.733mg 0.367mg 40%
Vitamin C 0mg 34.4mg 38%
Vitamin B6 0.391mg 0.017mg 29%
Protein 14.73g 1.04g 27%
Iron 1.96mg 0.08mg 24%
Carbs 74.9g 6.73g 23%
Folate 95µg 12µg 21%
Vitamin B2 0.262mg 0.016mg 19%
Calories 357kcal 31kcal 16%
Fiber 6.2g 2.8g 14%
Vitamin B5 1.074mg 0.391mg 14%
Potassium 427mg 133mg 9%
Vitamin B1 0.115mg 0.014mg 8%
Choline 35mg 7.6mg 5%
Vitamin E 0.82mg 0.15mg 4%
Selenium 2.8µg 0.6µg 4%
Polyunsaturated fat 0.676g 0.184g 3%
Calcium 21mg 3mg 2%
Vitamin K 1.9µg 0µg 2%
Fats 1.08g 0.33g 1%
Saturated fat 0.156g 0.019g 1%
Net carbs 68.7g 3.93g N/A
Sugar 2.5g 3.98g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 3µg 0%
Monounsaturated fat 0.159g 0.03g 0%
Tryptophan 0.179mg 0.008mg 0%
Threonine 0.469mg 0.044mg 0%
Isoleucine 0.618mg 0.044mg 0%
Leucine 1.018mg 0.077mg 0%
Lysine 0.629mg 0.077mg 0%
Methionine 0.438mg 0.021mg 0%
Phenylalanine 0.721mg 0.037mg 0%
Valine 0.858mg 0.05mg 0%
Histidine 0.384mg 0.008mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice raw 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
37%
Wild rice raw
13%
Carambola
Minerals Daily Need Coverage Score
96%
Wild rice raw
9%
Carambola

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 1.48g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $1.8)
Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food contains less Sodium?
Carambola
Carambola contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Carambola
Carambola is lower in Saturated fat (difference - 0.137g)
Which food is lower in glycemic index?
Carambola
Carambola is lower in glycemic index (difference - 12)
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.