Carambola vs. Coconut — In-Depth Nutrition Comparison

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The main differences between carambola and coconut

Carambola has more vitamin C; however, coconut has more manganese, copper, iron, fiber, selenium, phosphorus, zinc, and potassium.
Daily need coverage for saturated fat for coconut is 148% higher.
Coconut has 10 times less vitamin C than carambola. Carambola has 34.4mg of vitamin C, while coconut has 3.3mg.
Carambola is lower in saturated fat.
Coconut has a higher glycemic index than carambola.

Food types used in this article are Carambola, (starfruit), raw and Nuts, coconut meat, raw.

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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.

Carambola

Coconut

Contains less SodiumSodium

-90%

Contains more MagnesiumMagnesium	+220%
Contains more CalciumCalcium	+366.7%
Contains more PotassiumPotassium	+167.7%
Contains more IronIron	+2937.5%
Contains more CopperCopper	+217.5%
Contains more ZincZinc	+816.7%
Contains more PhosphorusPhosphorus	+841.7%
Contains more ManganeseManganese	+3954.1%
Contains more SeleniumSelenium	+1583.3%

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.

Carambola

Coconut

Contains more Vitamin CVitamin C	+942.4%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+30.3%

Contains more Vitamin EVitamin E	+60%
Contains more Vitamin B1Vitamin B1	+371.4%
Contains more Vitamin B2Vitamin B2	+25%
Contains more Vitamin B3Vitamin B3	+47.1%
Contains more Vitamin B6Vitamin B6	+217.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+116.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.019g	29.698g	135%
Manganese	0.037mg	1.5mg	64%
Fats	0.33g	33.49g	51%
Vitamin C	34.4mg	3.3mg	35%
Copper	0.137mg	0.435mg	33%
Iron	0.08mg	2.43mg	29%
Fiber	2.8g	9g	25%
Selenium	0.6µg	10.1µg	17%
Calories	31kcal	354kcal	16%
Phosphorus	12mg	113mg	14%
Zinc	0.12mg	1.1mg	9%
Potassium	133mg	356mg	7%
Protein	1.04g	3.33g	5%
Magnesium	10mg	32mg	5%
Vitamin B1	0.014mg	0.066mg	4%
Folate	12µg	26µg	4%
Carbs	6.73g	15.23g	3%
Vitamin B6	0.017mg	0.054mg	3%
Monounsaturated fat	0.03g	1.425g	3%
Vitamin B5	0.391mg	0.3mg	2%
Calcium	3mg	14mg	1%
Sodium	2mg	20mg	1%
Vitamin E	0.15mg	0.24mg	1%
Vitamin B3	0.367mg	0.54mg	1%
Choline	7.6mg	12.1mg	1%
Polyunsaturated fat	0.184g	0.366g	1%
Protein per 100 calories	3.4g	0.94g	N/A
Calories per 10 g protein	298kcal	1063kcal	N/A
Weight per 100 calories	323g	28g	N/A
Unsaturated / Saturated Fat ratio	11	0.06	N/A
Net carbs	3.93g	6.23g	N/A
Sugar	3.98g	6.23g	N/A
Vitamin A	3µg	0µg	0%
Vitamin B2	0.016mg	0.02mg	0%
Vitamin K	0µg	0.2µg	0%
Tryptophan	0.008mg	0.039mg	0%
Threonine	0.044mg	0.121mg	0%
Isoleucine	0.044mg	0.131mg	0%
Leucine	0.077mg	0.247mg	0%
Lysine	0.077mg	0.147mg	0%
Methionine	0.021mg	0.062mg	0%
Phenylalanine	0.037mg	0.169mg	0%
Valine	0.05mg	0.202mg	0%
Histidine	0.008mg	0.077mg	0%