Carissa (natal-plum) vs. Coconut — In-Depth Nutrition Comparison
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A recap on differences between carissa (natal-plum) and coconut
- Carissa (natal-plum) has more vitamin C; however, coconut is higher in copper, phosphorus, and iron.
- Carissa (natal-plum) covers your daily vitamin C needs 39% more than coconut.
- Coconut contains 12 times less Vitamin C than carissa (natal-plum). Carissa (natal-plum) contains 38mg of Vitamin C, while coconut contains 3.3mg.
Food varieties used in this article are Carissa, (natal-plum), raw and Nuts, coconut meat, raw.
Infographic
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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 less SodiumSodium | -85% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +36.9% |
| Contains more IronIron | +85.5% |
| Contains more CopperCopper | +107.1% |
| Contains more PhosphorusPhosphorus | +1514.3% |
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.
| Contains more Vitamin CVitamin C | +1051.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B1Vitamin B1 | +65% |
| Contains more Vitamin B3Vitamin B3 | +170% |
~equal in
Vitamin D
~0µg
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:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more WaterWater | +79.1% |
| Contains more ProteinProtein | +566% |
| Contains more FatsFats | +2476.2% |
| Contains more CarbsCarbs | +11.7% |
| Contains more OtherOther | +140% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 62kcal | 354kcal |
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| Protein | 0.5g | 3.33g |
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| Fats | 1.3g | 33.49g |
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| Vitamin C | 38mg | 3.3mg |
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| Net carbs | 13.63g | 6.23g |
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| Carbs | 13.63g | 15.23g |
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| Magnesium | 16mg | 32mg |
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| Calcium | 11mg | 14mg |
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| Potassium | 260mg | 356mg |
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| Iron | 1.31mg | 2.43mg |
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| Sugar | 6.23g |
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| Fiber | 9g |
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| Copper | 0.21mg | 0.435mg |
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| Zinc | 1.1mg |
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| Phosphorus | 7mg | 113mg |
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| Sodium | 3mg | 20mg |
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| Vitamin A | 40IU | 0IU |
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| Vitamin A | 2µg | 0µg |
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| Vitamin E | 0.24mg |
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| Manganese | 1.5mg |
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| Selenium | 10.1µg |
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| Vitamin B1 | 0.04mg | 0.066mg |
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| Vitamin B2 | 0.06mg | 0.02mg |
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| Vitamin B3 | 0.2mg | 0.54mg |
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| Vitamin B5 | 0.3mg |
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| Vitamin B6 | 0.054mg |
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| Vitamin K | 0.2µg |
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| Folate | 26µg |
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| Choline | 12.1mg |
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| Saturated Fat | 29.698g |
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| Monounsaturated Fat | 1.425g |
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| Polyunsaturated fat | 0.366g |
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| Tryptophan | 0.039mg |
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| Threonine | 0.121mg |
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| Isoleucine | 0.131mg |
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| Leucine | 0.247mg |
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| Lysine | 0.147mg |
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| Methionine | 0.062mg |
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| Phenylalanine | 0.169mg |
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| Valine | 0.202mg |
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| Histidine | 0.077mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
8%
Minerals Daily Need Coverage Score
16%
63%
Comparison summary
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is richer in vitamins?
Coconut is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Carissa (natal-plum) contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Carissa (natal-plum) is lower in Saturated Fat (difference - 29.698g)
Which food is lower in glycemic index?
Carissa (natal-plum) is lower in glycemic index (difference - 59)
Which food is cheaper?
Carissa (natal-plum) is cheaper (difference - $2.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)