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.
Food varieties used in this article are Carissa, (natal-plum), raw and Nuts, coconut meat, 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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Manganese | 1.5mg | 65% | |
| Fats | 1.3g | 33.49g | 50% |
| Vitamin C | 38mg | 3.3mg | 39% |
| Fiber | 9g | 36% | |
| Copper | 0.21mg | 0.435mg | 25% |
| Selenium | 10.1µg | 18% | |
| Calories | 62kcal | 354kcal | 15% |
| Phosphorus | 7mg | 113mg | 15% |
| Iron | 1.31mg | 2.43mg | 14% |
| Zinc | 1.1mg | 10% | |
| Folate | 26µg | 7% | |
| Vitamin B5 | 0.3mg | 6% | |
| Protein | 0.5g | 3.33g | 6% |
| Vitamin B6 | 0.054mg | 4% | |
| Magnesium | 16mg | 32mg | 4% |
| Monounsaturated fat | 1.425g | 4% | |
| Vitamin B2 | 0.06mg | 0.02mg | 3% |
| Potassium | 260mg | 356mg | 3% |
| Polyunsaturated fat | 0.366g | 2% | |
| Choline | 12.1mg | 2% | |
| Vitamin B1 | 0.04mg | 0.066mg | 2% |
| Vitamin B3 | 0.2mg | 0.54mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Sodium | 3mg | 20mg | 1% |
| Carbs | 13.63g | 15.23g | 1% |
| Net carbs | 13.63g | 6.23g | N/A |
| Calcium | 11mg | 14mg | 0% |
| Sugar | 6.23g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 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:
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% |
