Carissa (natal-plum) vs. Kiwi — In-Depth Nutrition Comparison
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How are carissa (natal-plum) and kiwi different?
- Carissa (natal-plum) is higher in iron and copper; however, kiwi is richer in vitamin C.
- Daily need coverage for vitamin C for kiwi is 61% higher.
- Carissa (natal-plum) contains 4 times more iron than kiwi. While carissa (natal-plum) contains 1.31mg of iron, kiwi contains only 0.31mg.
Carissa, (natal-plum), raw and Kiwifruit, green, 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 IronIron | +322.6% |
| Contains more CopperCopper | +61.5% |
| Contains more CalciumCalcium | +209.1% |
| Contains more PotassiumPotassium | +20% |
| Contains more PhosphorusPhosphorus | +385.7% |
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 B1Vitamin B1 | +48.1% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin CVitamin C | +143.9% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B3Vitamin B3 | +70.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 38mg | 92.7mg | 61% |
| Vitamin K | 40.3µg | 34% | |
| Iron | 1.31mg | 0.31mg | 13% |
| Fiber | 3g | 12% | |
| Vitamin E | 1.46mg | 10% | |
| Copper | 0.21mg | 0.13mg | 9% |
| Folate | 25µg | 6% | |
| Vitamin B6 | 0.063mg | 5% | |
| Fructose | 4.35g | 5% | |
| Vitamin B5 | 0.183mg | 4% | |
| Phosphorus | 7mg | 34mg | 4% |
| Manganese | 0.098mg | 4% | |
| Vitamin B2 | 0.06mg | 0.025mg | 3% |
| Potassium | 260mg | 312mg | 2% |
| Calcium | 11mg | 34mg | 2% |
| Polyunsaturated fat | 0.287g | 2% | |
| Protein | 0.5g | 1.14g | 1% |
| Choline | 7.8mg | 1% | |
| Vitamin B3 | 0.2mg | 0.341mg | 1% |
| Vitamin B1 | 0.04mg | 0.027mg | 1% |
| Fats | 1.3g | 0.52g | 1% |
| Zinc | 0.14mg | 1% | |
| Calories | 62kcal | 61kcal | 0% |
| Carbs | 13.63g | 14.66g | 0% |
| Net carbs | 13.63g | 11.66g | N/A |
| Magnesium | 16mg | 17mg | 0% |
| Sugar | 8.99g | N/A | |
| Sodium | 3mg | 3mg | 0% |
| Vitamin A | 2µg | 4µg | 0% |
| Selenium | 0.2µg | 0% | |
| Saturated fat | 0.029g | 0% | |
| Monounsaturated fat | 0.047g | 0% | |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 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:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more FatsFats | +150% |
| Contains more ProteinProtein | +128% |
| Contains more OtherOther | +52.5% |
~equal in
Carbs
~14.66g
~equal in
Water
~83.07g
