Carissa (natal-plum) vs. Cranberry sauce — In-Depth Nutrition Comparison
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Important differences between carissa (natal-plum) and cranberry sauce
- Carissa (natal-plum) has more vitamin C, copper, iron, and potassium than cranberry sauce.
- Carissa (natal-plum)'s daily need coverage for vitamin C is 41% more.
- Carissa (natal-plum) contains 38 times more Vitamin C than cranberry sauce. Carissa (natal-plum) contains 38mg of Vitamin C, while cranberry sauce contains 1mg.
The food varieties used in the comparison are Carissa, (natal-plum), raw and Cranberry sauce, canned, sweetened.
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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 | +700% |
| Contains more CalciumCalcium | +266.7% |
| Contains more PotassiumPotassium | +828.6% |
| Contains more IronIron | +219.5% |
| Contains more CopperCopper | +707.7% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains less SodiumSodium | -40% |
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 | +3700% |
| Contains more Vitamin AVitamin A | +21.2% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +185.7% |
| Contains more Vitamin B3Vitamin B3 | +100% |
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:
0.9 g
Fats:
0.15 g
Carbs:
40.4 g
Water:
58.45 g
Other:
0.1 g
| Contains more FatsFats | +766.7% |
| Contains more WaterWater | +44% |
| Contains more OtherOther | +300% |
| Contains more ProteinProtein | +80% |
| Contains more CarbsCarbs | +196.4% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 62kcal | 159kcal |
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| Protein | 0.5g | 0.9g |
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| Fats | 1.3g | 0.15g |
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| Vitamin C | 38mg | 1mg |
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| Net carbs | 13.63g | 39.3g |
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| Carbs | 13.63g | 40.4g |
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| Magnesium | 16mg | 2mg |
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| Calcium | 11mg | 3mg |
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| Potassium | 260mg | 28mg |
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| Iron | 1.31mg | 0.41mg |
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| Sugar | 31.75g |
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| Fiber | 1.1g |
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| Copper | 0.21mg | 0.026mg |
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| Zinc | 0.03mg |
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| Phosphorus | 7mg | 4mg |
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| Sodium | 3mg | 5mg |
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| Vitamin A | 40IU | 33IU |
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| Vitamin A | 2µg | 2µg | |
| Vitamin E | 0.93mg |
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| Manganese | 0.073mg |
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| Selenium | 0.4µg |
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| Vitamin B1 | 0.04mg | 0.015mg |
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| Vitamin B2 | 0.06mg | 0.021mg |
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| Vitamin B3 | 0.2mg | 0.1mg |
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| Vitamin B6 | 0.014mg |
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| Vitamin K | 1.4µg |
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| Folate | 1µg |
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| Choline | 3.8mg |
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| Saturated Fat | 0.007g |
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| Monounsaturated Fat | 0.007g |
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| Polyunsaturated fat | 0.031g |
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| Fructose | 9.75g |
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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 | Equal | |
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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%
3%
Minerals Daily Need Coverage Score
16%
4%
Comparison summary
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 31.75g)
Which food contains less Sodium?
Carissa (natal-plum) contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Carissa (natal-plum) is lower in Saturated Fat (difference - 0.007g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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.