Carissa (natal-plum) vs. Mamey Sapote — In-Depth Nutrition Comparison
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A recap on differences between carissa (natal-plum) and mamey Sapote
- Carissa (natal-plum) has more vitamin C and iron; however, mamey Sapote is higher in vitamin B3 and potassium.
- Carissa (natal-plum) covers your daily vitamin C needs 17% more than mamey Sapote.
- Mamey Sapote contains 2 times less iron than carissa (natal-plum). Carissa (natal-plum) contains 1.31mg of iron, while mamey Sapote contains 0.78mg.
Food varieties used in this article are Carissa, (natal-plum), raw and Sapote, mamey, raw.
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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 | +45.5% |
| Contains more IronIron | +67.9% |
| Contains less SodiumSodium | -57.1% |
| Contains more CalciumCalcium | +63.6% |
| Contains more PotassiumPotassium | +74.6% |
| Contains more PhosphorusPhosphorus | +271.4% |
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 | +65.2% |
| Contains more Vitamin B1Vitamin B1 | +207.7% |
| Contains more Vitamin AVitamin A | +250% |
| Contains more Vitamin B2Vitamin B2 | +93.3% |
| Contains more Vitamin B3Vitamin B3 | +616% |
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:
1.45 g
Fats:
0.46 g
Carbs:
32.1 g
Water:
64.87 g
Other:
1.12 g
| Contains more FatsFats | +182.6% |
| Contains more WaterWater | +29.8% |
| Contains more ProteinProtein | +190% |
| Contains more CarbsCarbs | +135.5% |
| Contains more OtherOther | +180% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.72mg | 55% | |
| Fiber | 5.4g | 22% | |
| Vitamin C | 38mg | 23mg | 17% |
| Vitamin E | 2.11mg | 14% | |
| Fructose | 7.66g | 10% | |
| Manganese | 0.204mg | 9% | |
| Vitamin B3 | 0.2mg | 1.432mg | 8% |
| Vitamin B5 | 0.397mg | 8% | |
| Iron | 1.31mg | 0.78mg | 7% |
| Potassium | 260mg | 454mg | 6% |
| Carbs | 13.63g | 32.1g | 6% |
| Vitamin B2 | 0.06mg | 0.116mg | 4% |
| Starch | 6.33g | 3% | |
| Phosphorus | 7mg | 26mg | 3% |
| Calories | 62kcal | 124kcal | 3% |
| Folate | 7µg | 2% | |
| Protein | 0.5g | 1.45g | 2% |
| Vitamin B1 | 0.04mg | 0.013mg | 2% |
| Zinc | 0.19mg | 2% | |
| Vitamin A | 2µg | 7µg | 1% |
| Fats | 1.3g | 0.46g | 1% |
| Calcium | 11mg | 18mg | 1% |
| Magnesium | 16mg | 11mg | 1% |
| Saturated fat | 0.169g | 1% | |
| Polyunsaturated fat | 0.097g | 1% | |
| Net carbs | 13.63g | 26.7g | N/A |
| Sugar | 20.14g | N/A | |
| Copper | 0.21mg | 0.213mg | 0% |
| Sodium | 3mg | 7mg | 0% |
| Monounsaturated fat | 0.102g | 0% | |
| Tryptophan | 0.049mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.061mg | 0% | |
| Leucine | 0.073mg | 0% | |
| Lysine | 0.073mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.061mg | 0% | |
| Valine | 0.073mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Linoleic acid | 0.011g | N/A |
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%
29%
Minerals Daily Need Coverage Score
16%
20%
Comparison summary
Which food is richer in minerals?
Mamey Sapote is relatively richer in minerals
Which food is richer in vitamins?
Mamey Sapote is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 20.14g)
Which food contains less Sodium?
Carissa (natal-plum) contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Carissa (natal-plum) is lower in Saturated fat (difference - 0.169g)
Which food is cheaper?
Carissa (natal-plum) is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()