Carissa (natal-plum) vs. Avocado — In-Depth Nutrition Comparison
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How are carissa (natal-plum) and avocadoes different?
- Carissa (natal-plum) is richer in vitamin C and iron, while avocadoes are higher in vitamin B3, potassium, phosphorus, and vitamin B2.
- Carissa (natal-plum) covers your daily need for vitamin C, 31% more than avocadoes.
- Carissa (natal-plum) contains 2 times more iron than avocadoes. Carissa (natal-plum) contains 1.31mg of iron, while avocadoes contain 0.55mg.
Carissa, (natal-plum), raw and Avocados, raw, all commercial varieties types were used in this article.
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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.
| Contains more IronIron | +138.2% |
| Contains less SodiumSodium | -57.1% |
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more PotassiumPotassium | +86.5% |
| Contains more PhosphorusPhosphorus | +642.9% |
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.
| Contains more Vitamin CVitamin C | +280% |
| Contains more Vitamin AVitamin A | +250% |
| Contains more Vitamin B1Vitamin B1 | +67.5% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +769% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 38mg | 10mg | 31% |
| Vitamin B5 | 1.389mg | 28% | |
| Fiber | 6.7g | 27% | |
| Monounsaturated fat | 9.799g | 24% | |
| Fats | 1.3g | 14.66g | 21% |
| Folate | 81µg | 20% | |
| Vitamin B6 | 0.257mg | 20% | |
| Vitamin K | 21µg | 18% | |
| Vitamin E | 2.07mg | 14% | |
| Polyunsaturated fat | 1.816g | 12% | |
| Iron | 1.31mg | 0.55mg | 10% |
| Saturated fat | 2.126g | 10% | |
| Vitamin B3 | 0.2mg | 1.738mg | 10% |
| Potassium | 260mg | 485mg | 7% |
| Manganese | 0.142mg | 6% | |
| Phosphorus | 7mg | 52mg | 6% |
| Zinc | 0.64mg | 6% | |
| Calories | 62kcal | 160kcal | 5% |
| Vitamin B2 | 0.06mg | 0.13mg | 5% |
| Choline | 14.2mg | 3% | |
| Protein | 0.5g | 2g | 3% |
| Magnesium | 16mg | 29mg | 3% |
| Vitamin B1 | 0.04mg | 0.067mg | 2% |
| Carbs | 13.63g | 8.53g | 2% |
| Copper | 0.21mg | 0.19mg | 2% |
| Vitamin A | 2µg | 7µg | 1% |
| Selenium | 0.4µg | 1% | |
| Net carbs | 13.63g | 1.83g | N/A |
| Calcium | 11mg | 12mg | 0% |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| Sodium | 3mg | 7mg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.5 g
Fats:
1.3 g
Carbs:
13.63 g
Water:
84.17 g
Other:
0.4 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more CarbsCarbs | +59.8% |
| Contains more WaterWater | +14.9% |
| Contains more ProteinProtein | +300% |
| Contains more FatsFats | +1027.7% |
| Contains more OtherOther | +295% |
