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.
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 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% |
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
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 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 | ||
| Lower in Sodium | Equal | ||
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% |
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%
39%
Minerals Daily Need Coverage Score
16%
14%
Comparison summary
Which food is richer in minerals?
Kiwi is relatively richer in minerals
Which food is richer in vitamins?
Kiwi is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 8.99g)
Which food is lower in Saturated fat?
Carissa (natal-plum) is lower in Saturated fat (difference - 0.029g)
Which food is lower in glycemic index?
Carissa (natal-plum) is lower in glycemic index (difference - 58)
Which food is cheaper?
Carissa (natal-plum) is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (3 mg)