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 Copper than elderberries. While carissa (natal-plum) contains 0.21mg of Copper, elderberries contain only 0.061mg.
Carissa, (natal-plum), raw and Elderberries, raw are the varieties used in this article.
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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 | +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% |
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 AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +75% |
| Contains more Vitamin B3Vitamin B3 | +150% |
~equal in
Vitamin D
~µg
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% |
| Contains more OtherOther | +60% |
~equal in
Water
~79.8g
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 62kcal | 73kcal |
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| Protein | 0.5g | 0.66g |
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| Fats | 1.3g | 0.5g |
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| Vitamin C | 38mg | 36mg |
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| Net carbs | 13.63g | 11.4g |
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| Carbs | 13.63g | 18.4g |
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| Magnesium | 16mg | 5mg |
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| Calcium | 11mg | 38mg |
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| Potassium | 260mg | 280mg |
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| Iron | 1.31mg | 1.6mg |
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| Fiber | 7g |
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| Copper | 0.21mg | 0.061mg |
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| Zinc | 0.11mg |
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| Phosphorus | 7mg | 39mg |
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| Sodium | 3mg | 6mg |
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| Vitamin A | 40IU | 600IU |
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| Vitamin A | 2µg | 30µg |
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| Selenium | 0.6µg |
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| Vitamin B1 | 0.04mg | 0.07mg |
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| Vitamin B2 | 0.06mg | 0.06mg | |
| Vitamin B3 | 0.2mg | 0.5mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.23mg |
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| Folate | 6µg |
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| Saturated Fat | 0.023g |
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| Monounsaturated Fat | 0.08g |
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| Polyunsaturated fat | 0.247g |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.027mg |
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| Leucine | 0.06mg |
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| Lysine | 0.026mg |
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| Methionine | 0.014mg |
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| Phenylalanine | 0.04mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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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%
20%
Minerals Daily Need Coverage Score
16%
14%
Comparison summary
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Sodium?
Carissa (natal-plum) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Carissa (natal-plum) is lower in Saturated Fat (difference - 0.023g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)