Carissa (natal-plum) vs. Cranberries — In-Depth Nutrition Comparison
Compare
How are carissa (natal-plum) and cranberries different?
- Carissa (natal-plum) has more vitamin C, copper, iron, and potassium than cranberries.
- Daily need coverage for vitamin C for carissa (natal-plum) is 27% higher.
- Carissa (natal-plum) contains 6 times more iron than cranberries. While carissa (natal-plum) contains 1.31mg of iron, cranberries contain only 0.23mg.
Carissa, (natal-plum), raw and Cranberries, raw are the varieties used in this article.
Infographic
Infographic link
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 | +166.7% |
| Contains more CalciumCalcium | +37.5% |
| Contains more PotassiumPotassium | +225% |
| Contains more IronIron | +469.6% |
| Contains more CopperCopper | +275% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains less SodiumSodium | -33.3% |
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 | +171.4% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +98% |
| Contains more Vitamin AVitamin A | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 38mg | 14mg | 27% |
| Copper | 0.21mg | 0.056mg | 17% |
| Iron | 1.31mg | 0.23mg | 14% |
| Fiber | 3.6g | 14% | |
| Manganese | 0.267mg | 12% | |
| Vitamin E | 1.32mg | 9% | |
| Vitamin B5 | 0.295mg | 6% | |
| Potassium | 260mg | 80mg | 5% |
| Vitamin K | 5µg | 4% | |
| Vitamin B6 | 0.057mg | 4% | |
| Vitamin B2 | 0.06mg | 0.02mg | 3% |
| Vitamin B1 | 0.04mg | 0.012mg | 2% |
| Fats | 1.3g | 0.13g | 2% |
| Magnesium | 16mg | 6mg | 2% |
| Choline | 5.5mg | 1% | |
| Vitamin B3 | 0.2mg | 0.101mg | 1% |
| Calories | 62kcal | 46kcal | 1% |
| Fructose | 0.67g | 1% | |
| Phosphorus | 7mg | 11mg | 1% |
| Zinc | 0.09mg | 1% | |
| Carbs | 13.63g | 11.97g | 1% |
| Protein | 0.5g | 0.46g | 0% |
| Net carbs | 13.63g | 8.37g | N/A |
| Calcium | 11mg | 8mg | 0% |
| Sugar | 4.27g | N/A | |
| Sodium | 3mg | 2mg | 0% |
| Vitamin A | 2µg | 3µg | 0% |
| Selenium | 0.1µg | 0% | |
| Folate | 1µg | 0% | |
| Saturated fat | 0.008g | 0% | |
| Monounsaturated fat | 0.018g | 0% | |
| Polyunsaturated fat | 0.055g | 0% | |
| Tryptophan | 0.003mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.033mg | 0% | |
| Leucine | 0.053mg | 0% | |
| Lysine | 0.039mg | 0% | |
| Methionine | 0.003mg | 0% | |
| Phenylalanine | 0.036mg | 0% | |
| Valine | 0.045mg | 0% | |
| Histidine | 0.018mg | 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:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more FatsFats | +900% |
| Contains more CarbsCarbs | +13.9% |
| Contains more OtherOther | +233.3% |
~equal in
Protein
~0.46g
~equal in
Water
~87.32g
