Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dates
  5. Compare
  6. Dates vs. Carambola

Dates vs. Carambola — In-Depth Nutrition Comparison

Compare

What are the differences between dates and carambola?

  • Dates are higher in fiber, potassium, iron, vitamin B6, manganese, magnesium, copper, phosphorus, and vitamin B3, yet carambola is higher in vitamin C.
  • Carambola's daily need coverage for vitamin C is 38% more.
  • Dates have 13 times more iron than carambola. While dates have 1.02mg of iron, carambola has only 0.08mg.

We used Dates, deglet noor and Carambola, (starfruit), raw types in this article.

Infographic

Dates 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.
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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 +330%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +393.2%
Contains more IronIron +1175%
Contains more CopperCopper +50.4%
Contains more ZincZinc +141.7%
Contains more PhosphorusPhosphorus +416.7%
Contains more ManganeseManganese +608.1%
Contains more SeleniumSelenium +400%
~equal in Sodium ~2mg

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.
Dates
Dates
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.3% 0% 0% 1% 13% 15% 24% 35% 38% 0% 6.8% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 115% 0% 1% 3% 3.5% 3.7% 6.9% 23% 3.9% 0% 0% 9%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B2Vitamin B2 +312.5%
Contains more Vitamin B3Vitamin B3 +247.1%
Contains more Vitamin B5Vitamin B5 +50.6%
Contains more Vitamin B6Vitamin B6 +870.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.3%
Contains more Vitamin CVitamin C +8500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dates Carambola DV% diff.
Vitamin C 0.4mg 34.4mg 38%
Fructose 19.56g 24%
Carbs 75.03g 6.73g 23%
Fiber 8g 2.8g 21%
Potassium 656mg 133mg 15%
Calories 282kcal 31kcal 13%
Iron 1.02mg 0.08mg 12%
Vitamin B6 0.165mg 0.017mg 11%
Manganese 0.262mg 0.037mg 10%
Magnesium 43mg 10mg 8%
Copper 0.206mg 0.137mg 8%
Phosphorus 62mg 12mg 7%
Vitamin B3 1.274mg 0.367mg 6%
Calcium 39mg 3mg 4%
Selenium 3µg 0.6µg 4%
Vitamin B2 0.066mg 0.016mg 4%
Vitamin B5 0.589mg 0.391mg 4%
Protein 2.45g 1.04g 3%
Vitamin B1 0.052mg 0.014mg 3%
Zinc 0.29mg 0.12mg 2%
Vitamin K 2.7µg 0µg 2%
Folate 19µg 12µg 2%
Vitamin E 0.05mg 0.15mg 1%
Polyunsaturated fat 0.019g 0.184g 1%
Protein per 100 calories 0.87g 3.4g N/A
Calories per 10 g protein 1151kcal 298kcal N/A
Weight per 100 calories 35g 323g N/A
Fats 0.39g 0.33g 0%
Net carbs 67.03g 3.93g N/A
Sugar 63.35g 3.98g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 3µg 0%
Choline 6.3mg 7.6mg 0%
Saturated fat 0.032g 0.019g 0%
Monounsaturated fat 0.036g 0.03g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.043mg 0.044mg 0%
Isoleucine 0.049mg 0.044mg 0%
Leucine 0.084mg 0.077mg 0%
Lysine 0.066mg 0.077mg 0%
Methionine 0.022mg 0.021mg 0%
Phenylalanine 0.05mg 0.037mg 0%
Valine 0.071mg 0.05mg 0%
Histidine 0.032mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 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 +135.6%
Contains more FatsFats +18.2%
Contains more CarbsCarbs +1014.9%
Contains more OtherOther +207.7%
Contains more WaterWater +345.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 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 +20%
Contains less Sat. FatSaturated fat -40.6%
Contains more Poly. FatPolyunsaturated fat +868.4%

People also compare

Dates
Dates vs Figs
Figs
Dates
Dates vs Prunes
Prunes
Dates
Dates vs Jujube
Jujube
Carambola
Carambola vs Passion fruit
Passion fruit
Carambola
Carambola vs Rambutan
Rambutan
Carambola
Carambola vs Lychee
Lychee

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.