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  6. Carissa (natal-plum) vs. Elderberry

Carissa (natal-plum) vs. Elderberry — In-Depth Nutrition Comparison

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How are carissa (natal-plum) and elderberries different?

  • Carissa (natal-plum) is higher in copper; however, elderberries are richer in vitamin A.
  • Daily need coverage for copper for carissa (natal-plum) is 17% higher.
  • Carissa (natal-plum) contains 3 times more magnesium than elderberries. While carissa (natal-plum) contains 16mg of magnesium, elderberries contain only 5mg.

Carissa, (natal-plum), raw and Elderberries, raw are the varieties used in this article.

Infographic

Carissa (natal-plum) vs Elderberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 23% 49% 70% 0% 3% 0.39% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Contains more MagnesiumMagnesium +220%
Contains more CopperCopper +244.3%
Contains less SodiumSodium -50%
Contains more CalciumCalcium +245.5%
Contains more IronIron +22.1%
Contains more PhosphorusPhosphorus +457.1%
~equal in Potassium ~280mg
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 127% 0.67% 0% 0% 10% 14% 3.8% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B3Vitamin B3 +150%
~equal in Vitamin C ~36mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Carissa (natal-plum) Elderberry DV% diff.
Fiber 7g 28%
Vitamin B6 0.23mg 18%
Copper 0.21mg 0.061mg 17%
Phosphorus 7mg 39mg 5%
Iron 1.31mg 1.6mg 4%
Vitamin B1 0.04mg 0.07mg 3%
Vitamin A 2µg 30µg 3%
Magnesium 16mg 5mg 3%
Calcium 11mg 38mg 3%
Vitamin B5 0.14mg 3%
Polyunsaturated fat 0.247g 2%
Vitamin C 38mg 36mg 2%
Folate 6µg 2%
Carbs 13.63g 18.4g 2%
Vitamin B3 0.2mg 0.5mg 2%
Calories 62kcal 73kcal 1%
Selenium 0.6µg 1%
Zinc 0.11mg 1%
Potassium 260mg 280mg 1%
Fats 1.3g 0.5g 1%
Protein 0.5g 0.66g 0%
Net carbs 13.63g 11.4g N/A
Sodium 3mg 6mg 0%
Vitamin B2 0.06mg 0.06mg 0%
Saturated fat 0.023g 0%
Monounsaturated fat 0.08g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.027mg 0%
Leucine 0.06mg 0%
Lysine 0.026mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.04mg 0%
Valine 0.033mg 0%
Histidine 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.5 g
Fats: 1.3 g
Carbs: 13.63 g
Water: 84.17 g
Other: 0.4 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more FatsFats +160%
Contains more ProteinProtein +32%
Contains more CarbsCarbs +35%
Contains more OtherOther +60%
~equal in Water ~79.8g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Carissa (natal-plum) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173952/nutrients
  2. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.