Carissa (natal-plum) vs. Blackberry — In-Depth Nutrition Comparison
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Summary of differences between carissa (natal-plum) and blackberries
- The amount of vitamin C and iron in carissa (natal-plum) is higher than in blackberries.
- Carissa (natal-plum) covers your daily need for vitamin C, 19% more than blackberries.
- Carissa (natal-plum) contains 2 times more iron than blackberries. While carissa (natal-plum) contains 1.31mg of iron, blackberries contain only 0.62mg.
These are the specific foods used in this comparison Carissa, (natal-plum), raw and Blackberries, 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.
| Contains more PotassiumPotassium | +60.5% |
| Contains more IronIron | +111.3% |
| Contains more CopperCopper | +27.3% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +163.6% |
| Contains more PhosphorusPhosphorus | +214.3% |
| Contains less SodiumSodium | -66.7% |
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 | +81% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +130.8% |
| Contains more Vitamin AVitamin A | +450% |
| Contains more Vitamin B3Vitamin B3 | +223% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.646mg | 28% | |
| Fiber | 5.3g | 21% | |
| Vitamin C | 38mg | 21mg | 19% |
| Vitamin K | 19.8µg | 17% | |
| Iron | 1.31mg | 0.62mg | 9% |
| Vitamin E | 1.17mg | 8% | |
| Vitamin B5 | 0.276mg | 6% | |
| Folate | 25µg | 6% | |
| Copper | 0.21mg | 0.165mg | 5% |
| Zinc | 0.53mg | 5% | |
| Fructose | 2.4g | 3% | |
| Vitamin B3 | 0.2mg | 0.646mg | 3% |
| Potassium | 260mg | 162mg | 3% |
| Vitamin B2 | 0.06mg | 0.026mg | 3% |
| Protein | 0.5g | 1.39g | 2% |
| Vitamin B6 | 0.03mg | 2% | |
| Phosphorus | 7mg | 22mg | 2% |
| Calcium | 11mg | 29mg | 2% |
| Choline | 8.5mg | 2% | |
| Polyunsaturated fat | 0.28g | 2% | |
| Vitamin B1 | 0.04mg | 0.02mg | 2% |
| Calories | 62kcal | 43kcal | 1% |
| Selenium | 0.4µg | 1% | |
| Magnesium | 16mg | 20mg | 1% |
| Carbs | 13.63g | 9.61g | 1% |
| Fats | 1.3g | 0.49g | 1% |
| Vitamin A | 2µg | 11µg | 1% |
| Net carbs | 13.63g | 4.31g | N/A |
| Sugar | 4.88g | N/A | |
| Sodium | 3mg | 1mg | 0% |
| Saturated fat | 0.014g | 0% | |
| Monounsaturated fat | 0.047g | 0% |
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:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
| Contains more FatsFats | +165.3% |
| Contains more CarbsCarbs | +41.8% |
| Contains more ProteinProtein | +178% |
~equal in
Water
~88.15g
~equal in
Other
~0.36g
