Carissa (natal-plum) vs. Grape — In-Depth Nutrition Comparison
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Important differences between carissa (natal-plum) and grapes
- Carissa (natal-plum) has more vitamin C, copper, and iron than grapes.
- Carissa (natal-plum)'s daily need coverage for vitamin C is 38% more.
- Carissa (natal-plum) contains 5 times more copper than grapes. Carissa (natal-plum) contains 0.21mg of copper, while grapes contain 0.04mg.
The food varieties used in the comparison are Carissa, (natal-plum), raw and Grapes, american type (slip skin), raw.
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 | +220% |
| Contains more PotassiumPotassium | +36.1% |
| Contains more IronIron | +351.7% |
| Contains more CopperCopper | +425% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PhosphorusPhosphorus | +42.9% |
| Contains less SodiumSodium | -33.3% |
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 | +850% |
| Contains more Vitamin AVitamin A | +150% |
| Contains more Vitamin B1Vitamin B1 | +130% |
| Contains more Vitamin B3Vitamin B3 | +50% |
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:
0.63 g
Fats:
0.35 g
Carbs:
17.15 g
Water:
81.3 g
Other:
0.57 g
| Contains more FatsFats | +271.4% |
| Contains more ProteinProtein | +26% |
| Contains more CarbsCarbs | +25.8% |
| Contains more OtherOther | +42.5% |
~equal in
Water
~81.3g
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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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 38mg | 4mg | 38% |
| Manganese | 0.718mg | 31% | |
| Copper | 0.21mg | 0.04mg | 19% |
| Iron | 1.31mg | 0.29mg | 13% |
| Vitamin K | 14.6µg | 12% | |
| Vitamin B6 | 0.11mg | 8% | |
| Fiber | 0.9g | 4% | |
| Vitamin B1 | 0.04mg | 0.092mg | 4% |
| Magnesium | 16mg | 5mg | 3% |
| Potassium | 260mg | 191mg | 2% |
| Saturated fat | 0.114g | 1% | |
| Choline | 5.6mg | 1% | |
| Carbs | 13.63g | 17.15g | 1% |
| Folate | 4µg | 1% | |
| Polyunsaturated fat | 0.102g | 1% | |
| Fats | 1.3g | 0.35g | 1% |
| Vitamin B3 | 0.2mg | 0.3mg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Calories | 62kcal | 67kcal | 0% |
| Protein | 0.5g | 0.63g | 0% |
| Net carbs | 13.63g | 16.25g | N/A |
| Calcium | 11mg | 14mg | 0% |
| Sugar | 16.25g | N/A | |
| Zinc | 0.04mg | 0% | |
| Phosphorus | 7mg | 10mg | 0% |
| Sodium | 3mg | 2mg | 0% |
| Vitamin A | 2µg | 5µg | 0% |
| Selenium | 0.1µg | 0% | |
| Vitamin B2 | 0.06mg | 0.057mg | 0% |
| Vitamin B5 | 0.024mg | 0% | |
| Monounsaturated fat | 0.014g | 0% | |
| Tryptophan | 0.003mg | 0% | |
| Threonine | 0.017mg | 0% | |
| Isoleucine | 0.005mg | 0% | |
| Leucine | 0.013mg | 0% | |
| Lysine | 0.014mg | 0% | |
| Methionine | 0.021mg | 0% | |
| Phenylalanine | 0.013mg | 0% | |
| Valine | 0.017mg | 0% | |
| Histidine | 0.023mg | 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%
10%
Minerals Daily Need Coverage Score
16%
15%
Comparison summary
Which food contains less Sodium?
Grape contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Grape is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 16.25g)
Which food is lower in Saturated fat?
Carissa (natal-plum) is lower in Saturated fat (difference - 0.114g)
Which food is lower in glycemic index?
Carissa (natal-plum) is lower in glycemic index (difference - 49)
Which food is cheaper?
Carissa (natal-plum) is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.