Carissa (natal-plum) vs. Plantain — In-Depth Nutrition Comparison
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How are carissa (natal-plum) and plantains different?
- Carissa (natal-plum) is higher in vitamin C, copper, and iron; however, plantains are richer in vitamin A and potassium.
- Daily need coverage for vitamin C for carissa (natal-plum) is 30% higher.
- Carissa (natal-plum) contains 3 times more copper than plantains. While carissa (natal-plum) contains 0.21mg of copper, plantains contain only 0.066mg.
Carissa, (natal-plum), raw and Plantains, cooked are the varieties used in this article.
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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 CalciumCalcium | +450% |
| Contains more IronIron | +125.9% |
| Contains more CopperCopper | +218.2% |
| Contains less SodiumSodium | -40% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more PotassiumPotassium | +78.8% |
| Contains more PhosphorusPhosphorus | +300% |
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 | +248.6% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin AVitamin A | +2150% |
| Contains more Vitamin B1Vitamin B1 | +15% |
| Contains more Vitamin B3Vitamin B3 | +278% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 38mg | 10.9mg | 30% |
| Vitamin B6 | 0.24mg | 18% | |
| Copper | 0.21mg | 0.066mg | 16% |
| Iron | 1.31mg | 0.58mg | 9% |
| Fiber | 2.3g | 9% | |
| Folate | 26µg | 7% | |
| Carbs | 13.63g | 31.15g | 6% |
| Potassium | 260mg | 465mg | 6% |
| Vitamin A | 2µg | 45µg | 5% |
| Vitamin B5 | 0.233mg | 5% | |
| Magnesium | 16mg | 32mg | 4% |
| Vitamin B3 | 0.2mg | 0.756mg | 3% |
| Phosphorus | 7mg | 28mg | 3% |
| Calories | 62kcal | 116kcal | 3% |
| Selenium | 1.4µg | 3% | |
| Choline | 12.7mg | 2% | |
| Fats | 1.3g | 0.18g | 2% |
| Vitamin K | 0.7µg | 1% | |
| Vitamin B2 | 0.06mg | 0.052mg | 1% |
| Vitamin B1 | 0.04mg | 0.046mg | 1% |
| Protein | 0.5g | 0.79g | 1% |
| Vitamin E | 0.13mg | 1% | |
| Zinc | 0.13mg | 1% | |
| Calcium | 11mg | 2mg | 1% |
| Net carbs | 13.63g | 28.85g | N/A |
| Sugar | 14g | N/A | |
| Sodium | 3mg | 5mg | 0% |
| Saturated fat | 0.069g | 0% | |
| Monounsaturated fat | 0.015g | 0% | |
| Polyunsaturated fat | 0.033g | 0% | |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.022mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.01mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.028mg | 0% | |
| Histidine | 0.039mg | 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:
0.79 g
Fats:
0.18 g
Carbs:
31.15 g
Water:
67.3 g
Other:
0.58 g
| Contains more FatsFats | +622.2% |
| Contains more WaterWater | +25.1% |
| Contains more ProteinProtein | +58% |
| Contains more CarbsCarbs | +128.5% |
| Contains more OtherOther | +45% |
