Carissa (natal-plum) vs. Dried fruit — In-Depth Nutrition Comparison
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Summary of differences between carissa (natal-plum) and dried fruit
- Carissa (natal-plum) has more vitamin C, while dried fruit has more vitamin A, potassium, iron, vitamin B3, copper, and phosphorus.
- Dried fruit covers your daily need for vitamin A, 71% more than carissa (natal-plum).
- Carissa (natal-plum) contains 38 times more vitamin C than dried fruit. While carissa (natal-plum) contains 38mg of vitamin C, dried fruit contains only 1mg.
These are the specific foods used in this comparison Carissa, (natal-plum), raw and Apricots, dried, sulfured, uncooked.
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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 less SodiumSodium | -70% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +400% |
| Contains more PotassiumPotassium | +346.9% |
| Contains more IronIron | +103.1% |
| Contains more CopperCopper | +63.3% |
| Contains more PhosphorusPhosphorus | +914.3% |
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 | +3700% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin AVitamin A | +8900% |
| Contains more Vitamin B2Vitamin B2 | +23.3% |
| Contains more Vitamin B3Vitamin B3 | +1194.5% |
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:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more FatsFats | +154.9% |
| Contains more WaterWater | +172.5% |
| Contains more ProteinProtein | +578% |
| Contains more CarbsCarbs | +359.6% |
| Contains more OtherOther | +542.5% |
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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| Rich in minerals |
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| Rich in vitamins |
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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 Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 38mg | 1mg | 41% |
| Vitamin E | 4.33mg | 29% | |
| Fiber | 7.3g | 29% | |
| Potassium | 260mg | 1162mg | 27% |
| Vitamin A | 2µg | 180µg | 20% |
| Iron | 1.31mg | 2.66mg | 17% |
| Fructose | 12.47g | 16% | |
| Carbs | 13.63g | 62.64g | 16% |
| Vitamin B3 | 0.2mg | 2.589mg | 15% |
| Copper | 0.21mg | 0.343mg | 15% |
| Vitamin B6 | 0.143mg | 11% | |
| Vitamin B5 | 0.516mg | 10% | |
| Manganese | 0.235mg | 10% | |
| Phosphorus | 7mg | 71mg | 9% |
| Calories | 62kcal | 241kcal | 9% |
| Protein | 0.5g | 3.39g | 6% |
| Magnesium | 16mg | 32mg | 4% |
| Zinc | 0.39mg | 4% | |
| Calcium | 11mg | 55mg | 4% |
| Selenium | 2.2µg | 4% | |
| Choline | 13.9mg | 3% | |
| Folate | 10µg | 3% | |
| Vitamin K | 3.1µg | 3% | |
| Vitamin B1 | 0.04mg | 0.015mg | 2% |
| Vitamin B2 | 0.06mg | 0.074mg | 1% |
| Fats | 1.3g | 0.51g | 1% |
| Net carbs | 13.63g | 55.34g | N/A |
| Sugar | 53.44g | N/A | |
| Starch | 0.35g | 0% | |
| Sodium | 3mg | 10mg | 0% |
| Saturated fat | 0.017g | 0% | |
| Monounsaturated fat | 0.074g | 0% | |
| Polyunsaturated fat | 0.074g | 0% | |
| Tryptophan | 0.016mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.063mg | 0% | |
| Leucine | 0.105mg | 0% | |
| Lysine | 0.083mg | 0% | |
| Methionine | 0.015mg | 0% | |
| Phenylalanine | 0.062mg | 0% | |
| Valine | 0.078mg | 0% | |
| Histidine | 0.047mg | 0% |
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 |
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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%
24%
Minerals Daily Need Coverage Score
16%
44%
Comparison summary
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Carissa (natal-plum) contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Carissa (natal-plum) is lower in Saturated fat (difference - 0.017g)
Which food is lower in glycemic index?
Carissa (natal-plum) is lower in glycemic index (difference - 31)
Which food is cheaper?
Carissa (natal-plum) is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)