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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

Carissa (natal-plum) vs Plum 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 23% 49% 70% 0% 3% 0.39% 0% 0%
Plum
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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%
~equal in Selenium ~0µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 127% 0.67% 0% 0% 10% 14% 3.8% 0% 0% 0% 0% 0% 0%
Plum
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carissa (natal-plum) Plum 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.5 g
Fats: 1.3 g
Carbs: 13.63 g
Water: 84.17 g
Other: 0.4 g
Plum
2
11% 87%
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

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Carissa (natal-plum) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173952/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.