Carissa (natal-plum) vs. Mango — In-Depth Nutrition Comparison
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What are the differences between carissa (natal-plum) and mango?
- Carissa (natal-plum) is higher in iron and copper, yet mango is higher in vitamin A.
- Mango's daily need coverage for vitamin A is 21% more.
- Carissa (natal-plum) has 8 times more iron than mango. While carissa (natal-plum) has 1.31mg of iron, mango has only 0.16mg.
We used Carissa, (natal-plum), raw and Mangos, raw types 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 MagnesiumMagnesium | +60% |
| Contains more PotassiumPotassium | +54.8% |
| Contains more IronIron | +718.8% |
| Contains more CopperCopper | +89.2% |
| Contains more PhosphorusPhosphorus | +100% |
| 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 B1Vitamin B1 | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
| Contains more Vitamin AVitamin A | +2600% |
| Contains more Vitamin B3Vitamin B3 | +234.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.31mg | 0.16mg | 14% |
| Copper | 0.21mg | 0.111mg | 11% |
| Folate | 43µg | 11% | |
| Vitamin B6 | 0.119mg | 9% | |
| Vitamin A | 2µg | 54µg | 6% |
| Fiber | 1.6g | 6% | |
| Fructose | 4.68g | 6% | |
| Vitamin E | 0.9mg | 6% | |
| Vitamin B5 | 0.197mg | 4% | |
| Vitamin K | 4.2µg | 4% | |
| Potassium | 260mg | 168mg | 3% |
| Manganese | 0.063mg | 3% | |
| Vitamin B3 | 0.2mg | 0.669mg | 3% |
| Vitamin C | 38mg | 36.4mg | 2% |
| Vitamin B2 | 0.06mg | 0.038mg | 2% |
| Protein | 0.5g | 0.82g | 1% |
| Selenium | 0.6µg | 1% | |
| Choline | 7.6mg | 1% | |
| Vitamin B1 | 0.04mg | 0.028mg | 1% |
| Phosphorus | 7mg | 14mg | 1% |
| Zinc | 0.09mg | 1% | |
| Magnesium | 16mg | 10mg | 1% |
| Fats | 1.3g | 0.38g | 1% |
| Calories | 62kcal | 60kcal | 0% |
| Carbs | 13.63g | 14.98g | 0% |
| Net carbs | 13.63g | 13.38g | N/A |
| Calcium | 11mg | 11mg | 0% |
| Sugar | 13.66g | N/A | |
| Sodium | 3mg | 1mg | 0% |
| Saturated fat | 0.092g | 0% | |
| Monounsaturated fat | 0.14g | 0% | |
| Polyunsaturated fat | 0.071g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.031mg | 0% | |
| Isoleucine | 0.029mg | 0% | |
| Leucine | 0.05mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.042mg | 0% | |
| Histidine | 0.019mg | 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:
0.82 g
Fats:
0.38 g
Carbs:
14.98 g
Water:
83.46 g
Other:
0.36 g
| Contains more FatsFats | +242.1% |
| Contains more ProteinProtein | +64% |
~equal in
Carbs
~14.98g
~equal in
Water
~83.46g
~equal in
Other
~0.36g
