Carissa (natal-plum) vs. Elderberry — In-Depth Nutrition Comparison
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How are carissa (natal-plum) and elderberries different?
- Carissa (natal-plum) has more copper than elderberries.
- 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
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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 ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +457.1% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +75% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Magnesium | 16mg | 5mg | 3% |
| Calcium | 11mg | 38mg | 3% |
| Vitamin A | 2µg | 30µg | 3% |
| Vitamin B1 | 0.04mg | 0.07mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Vitamin C | 38mg | 36mg | 2% |
| Carbs | 13.63g | 18.4g | 2% |
| Vitamin B3 | 0.2mg | 0.5mg | 2% |
| Folate | 6µg | 2% | |
| Polyunsaturated fat | 0.247g | 2% | |
| Calories | 62kcal | 73kcal | 1% |
| Fats | 1.3g | 0.5g | 1% |
| Potassium | 260mg | 280mg | 1% |
| Zinc | 0.11mg | 1% | |
| Selenium | 0.6µg | 1% | |
| Protein | 0.5g | 0.66g | 0% |
| Weight per 100 calories | 161g | 137g | N/A |
| 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
Protein:
0.5 g
Fats:
1.3 g
Carbs:
13.63 g
Water:
84.17 g
Other:
0.4 g
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% |
~equal in
Water
~79.8g
