Carissa (natal-plum) vs. Plum — In-Depth Nutrition Comparison
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Significant differences between carissa (natal-plum) and plums
- Carissa (natal-plum) has more vitamin C, copper, and iron; however, plums are richer in vitamin A.
- Carissa (natal-plum) covers your daily vitamin C needs 32% more than plums.
- Plums have 8 times less iron than carissa (natal-plum). Carissa (natal-plum) has 1.31mg of iron, while plums have 0.17mg.
Specific food types used in this comparison are Carissa, (natal-plum), raw and Plums, 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 more MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +83.3% |
| Contains more PotassiumPotassium | +65.6% |
| Contains more IronIron | +670.6% |
| Contains more CopperCopper | +268.4% |
| Contains more PhosphorusPhosphorus | +128.6% |
| Contains less SodiumSodium | -100% |
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 | +300% |
| Contains more Vitamin B1Vitamin B1 | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +130.8% |
| Contains more Vitamin AVitamin A | +750% |
| Contains more Vitamin B3Vitamin B3 | +108.5% |
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:
0.7 g
Fats:
0.28 g
Carbs:
11.42 g
Water:
87.23 g
Other:
0.37 g
| Contains more FatsFats | +364.3% |
| Contains more CarbsCarbs | +19.4% |
| Contains more ProteinProtein | +40% |
~equal in
Water
~87.23g
~equal in
Other
~0.37g
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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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 38mg | 9.5mg | 32% |
| Copper | 0.21mg | 0.057mg | 17% |
| Iron | 1.31mg | 0.17mg | 14% |
| Fiber | 1.4g | 6% | |
| Vitamin K | 6.4µg | 5% | |
| Fructose | 3.07g | 4% | |
| Vitamin B5 | 0.135mg | 3% | |
| Vitamin B2 | 0.06mg | 0.026mg | 3% |
| Potassium | 260mg | 157mg | 3% |
| Vitamin A | 2µg | 17µg | 2% |
| Vitamin B6 | 0.029mg | 2% | |
| Manganese | 0.052mg | 2% | |
| Vitamin E | 0.26mg | 2% | |
| Fats | 1.3g | 0.28g | 2% |
| Magnesium | 16mg | 7mg | 2% |
| Phosphorus | 7mg | 16mg | 1% |
| Vitamin B3 | 0.2mg | 0.417mg | 1% |
| Folate | 5µg | 1% | |
| Calcium | 11mg | 6mg | 1% |
| Calories | 62kcal | 46kcal | 1% |
| Carbs | 13.63g | 11.42g | 1% |
| Zinc | 0.1mg | 1% | |
| Vitamin B1 | 0.04mg | 0.028mg | 1% |
| Protein | 0.5g | 0.7g | 0% |
| Net carbs | 13.63g | 10.02g | N/A |
| Sugar | 9.92g | N/A | |
| Sodium | 3mg | 0mg | 0% |
| Saturated fat | 0.017g | 0% | |
| Choline | 1.9mg | 0% | |
| Monounsaturated fat | 0.134g | 0% | |
| Polyunsaturated fat | 0.044g | 0% | |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.01mg | 0% | |
| Isoleucine | 0.014mg | 0% | |
| Leucine | 0.015mg | 0% | |
| Lysine | 0.016mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.014mg | 0% | |
| Valine | 0.016mg | 0% | |
| Histidine | 0.009mg | 0% |
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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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%
6%
Comparison summary
Which food contains less Sodium?
Plum contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Plum is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 9.92g)
Which food is lower in Saturated fat?
Carissa (natal-plum) is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Carissa (natal-plum) is lower in glycemic index (difference - 53)
Which food is cheaper?
Carissa (natal-plum) is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.