Carissa (natal-plum) vs. Gooseberry — In-Depth Nutrition Comparison
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How are carissa (natal-plum) and gooseberries different?
- Carissa (natal-plum) is richer in copper, iron, and vitamin C, while gooseberries are higher in vitamin A.
- Carissa (natal-plum) covers your daily need for copper, 16% more than gooseberries.
- Carissa (natal-plum) contains 4 times more iron than gooseberries. Carissa (natal-plum) contains 1.31mg of iron, while gooseberries contain 0.31mg.
Carissa, (natal-plum), raw and Gooseberries, raw types were used in this article.
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 | +60% |
| Contains more PotassiumPotassium | +31.3% |
| Contains more IronIron | +322.6% |
| Contains more CopperCopper | +200% |
| Contains more CalciumCalcium | +127.3% |
| Contains more PhosphorusPhosphorus | +285.7% |
| 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 CVitamin C | +37.2% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin AVitamin A | +650% |
| Contains more Vitamin B3Vitamin B3 | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 4.3g | 17% | |
| Copper | 0.21mg | 0.07mg | 16% |
| Iron | 1.31mg | 0.31mg | 13% |
| Vitamin C | 38mg | 27.7mg | 11% |
| Vitamin B6 | 0.08mg | 6% | |
| Vitamin B5 | 0.286mg | 6% | |
| Manganese | 0.144mg | 6% | |
| Phosphorus | 7mg | 27mg | 3% |
| Polyunsaturated fat | 0.317g | 2% | |
| Vitamin E | 0.37mg | 2% | |
| Folate | 6µg | 2% | |
| Vitamin B2 | 0.06mg | 0.03mg | 2% |
| Potassium | 260mg | 198mg | 2% |
| Vitamin B3 | 0.2mg | 0.3mg | 1% |
| Selenium | 0.6µg | 1% | |
| Calories | 62kcal | 44kcal | 1% |
| Vitamin A | 2µg | 15µg | 1% |
| Protein | 0.5g | 0.88g | 1% |
| Zinc | 0.12mg | 1% | |
| Calcium | 11mg | 25mg | 1% |
| Magnesium | 16mg | 10mg | 1% |
| Carbs | 13.63g | 10.18g | 1% |
| Fats | 1.3g | 0.58g | 1% |
| Net carbs | 13.63g | 5.88g | N/A |
| Sodium | 3mg | 1mg | 0% |
| Vitamin B1 | 0.04mg | 0.04mg | 0% |
| Saturated fat | 0.038g | 0% | |
| Monounsaturated fat | 0.051g | 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:
0.88 g
Fats:
0.58 g
Carbs:
10.18 g
Water:
87.87 g
Other:
0.49 g
| Contains more FatsFats | +124.1% |
| Contains more CarbsCarbs | +33.9% |
| Contains more ProteinProtein | +76% |
| Contains more OtherOther | +22.5% |
~equal in
Water
~87.87g
