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  6. Mango vs. Carambola

Mango vs. Carambola — In-Depth Nutrition Comparison

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What are the main differences between mango and carambola?

  • Carambola has less vitamin A, vitamin B6, and folate than mango.
  • Mango's daily need coverage for vitamin A is 20% higher.
  • Mango has 7 times more vitamin B6 than carambola. Mango has 0.119mg of vitamin B6, while carambola has 0.017mg.
  • Carambola contains less sugar.

We used Mangos, raw and Carambola, (starfruit), raw types in this comparison.

Infographic

Mango 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.
Mango
Mango
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.3% 15% 6% 37% 2.5% 6% 0.13% 8.2% 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 CalciumCalcium +266.7%
Contains more PotassiumPotassium +26.3%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +16.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +70.3%
Contains more CopperCopper +23.4%
Contains more ZincZinc +33.3%
~equal in Magnesium ~10mg
~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.
Mango
Mango
8
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 121% 0% 18% 18% 7% 8.8% 13% 12% 27% 0% 11% 32%
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 AVitamin A +1700%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin B3Vitamin B3 +82.3%
Contains more Vitamin B6Vitamin B6 +600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +258.3%
Contains more Vitamin B5Vitamin B5 +98.5%
~equal in Vitamin C ~34.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mango Carambola DV% diff.
Vitamin B6 0.119mg 0.017mg 8%
Folate 43µg 12µg 8%
Vitamin A 54µg 3µg 6%
Fructose 4.68g 6%
Fiber 1.6g 2.8g 5%
Vitamin E 0.9mg 0.15mg 5%
Vitamin B5 0.197mg 0.391mg 4%
Vitamin K 4.2µg 0µg 4%
Carbs 14.98g 6.73g 3%
Copper 0.111mg 0.137mg 3%
Vitamin C 36.4mg 34.4mg 2%
Vitamin B2 0.038mg 0.016mg 2%
Vitamin B3 0.669mg 0.367mg 2%
Calories 60kcal 31kcal 1%
Calcium 11mg 3mg 1%
Potassium 168mg 133mg 1%
Iron 0.16mg 0.08mg 1%
Manganese 0.063mg 0.037mg 1%
Vitamin B1 0.028mg 0.014mg 1%
Polyunsaturated fat 0.071g 0.184g 1%
Protein 0.82g 1.04g 0%
Protein per 100 calories 1.4g 3.4g N/A
Calories per 10 g protein 732kcal 298kcal N/A
Weight per 100 calories 167g 323g N/A
Fats 0.38g 0.33g 0%
Net carbs 13.38g 3.93g N/A
Magnesium 10mg 10mg 0%
Sugar 13.66g 3.98g N/A
Zinc 0.09mg 0.12mg 0%
Phosphorus 14mg 12mg 0%
Sodium 1mg 2mg 0%
Selenium 0.6µg 0.6µg 0%
Choline 7.6mg 7.6mg 0%
Saturated fat 0.092g 0.019g 0%
Monounsaturated fat 0.14g 0.03g 0%
Tryptophan 0.013mg 0.008mg 0%
Threonine 0.031mg 0.044mg 0%
Isoleucine 0.029mg 0.044mg 0%
Leucine 0.05mg 0.077mg 0%
Lysine 0.066mg 0.077mg 0%
Methionine 0.008mg 0.021mg 0%
Phenylalanine 0.027mg 0.037mg 0%
Valine 0.042mg 0.05mg 0%
Histidine 0.019mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mango
Mango
2
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 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 FatsFats +15.2%
Contains more CarbsCarbs +122.6%
Contains more ProteinProtein +26.8%
Contains more OtherOther +44.4%
~equal in Water ~91.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mango
Mango
1
30% 46% 23%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.14 g
Polyunsaturated fat: Poly. Fat 0.071 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 +366.7%
Contains less Sat. FatSaturated fat -79.3%
Contains more Poly. FatPolyunsaturated fat +159.2%

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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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.