Carissa (natal-plum) vs. Currant — In-Depth Nutrition Comparison
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A recap on the differences between carissa (natal-plum) and currants
- Carissa (natal-plum) has more copper; however, currants are higher in phosphorus.
- Carissa (natal-plum) covers your daily copper needs 11% more than currants.
Food varieties used in this article are Carissa, (natal-plum), raw and Currants, red, and white, 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 | +23.1% |
| Contains more IronIron | +31% |
| Contains more CopperCopper | +96.3% |
| Contains more CalciumCalcium | +200% |
| Contains more PhosphorusPhosphorus | +528.6% |
| Contains less SodiumSodium | -66.7% |
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 B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 4.3g | 17% | |
| Copper | 0.21mg | 0.107mg | 11% |
| Vitamin K | 11µg | 9% | |
| Manganese | 0.186mg | 8% | |
| Vitamin B6 | 0.07mg | 5% | |
| Phosphorus | 7mg | 44mg | 5% |
| Iron | 1.31mg | 1mg | 4% |
| Fructose | 3.53g | 4% | |
| Vitamin C | 38mg | 41mg | 3% |
| Folate | 8µg | 2% | |
| Calcium | 11mg | 33mg | 2% |
| Zinc | 0.23mg | 2% | |
| Protein | 0.5g | 1.4g | 2% |
| Fats | 1.3g | 0.2g | 2% |
| Magnesium | 16mg | 13mg | 1% |
| Vitamin B3 | 0.2mg | 0.1mg | 1% |
| Choline | 7.6mg | 1% | |
| Polyunsaturated fat | 0.088g | 1% | |
| Vitamin E | 0.1mg | 1% | |
| Selenium | 0.6µg | 1% | |
| Vitamin B5 | 0.064mg | 1% | |
| Vitamin B2 | 0.06mg | 0.05mg | 1% |
| Calories | 62kcal | 56kcal | 0% |
| Carbs | 13.63g | 13.8g | 0% |
| Net carbs | 13.63g | 9.5g | N/A |
| Potassium | 260mg | 275mg | 0% |
| Sugar | 7.37g | N/A | |
| Sodium | 3mg | 1mg | 0% |
| Vitamin A | 2µg | 2µg | 0% |
| Vitamin B1 | 0.04mg | 0.04mg | 0% |
| Saturated fat | 0.017g | 0% | |
| Monounsaturated fat | 0.028g | 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:
1.4 g
Fats:
0.2 g
Carbs:
13.8 g
Water:
83.95 g
Other:
0.65 g
| Contains more FatsFats | +550% |
| Contains more ProteinProtein | +180% |
| Contains more OtherOther | +62.5% |
~equal in
Carbs
~13.8g
~equal in
Water
~83.95g
