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Carissa (natal-plum) vs. Orange — In-Depth Nutrition Comparison

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Differences between carissa (natal-plum) and oranges

  • Carissa (natal-plum) is higher in copper and iron; however, oranges are richer in vitamin C.
  • Carissa (natal-plum)'s daily need coverage for copper is 18% higher.
  • Carissa (natal-plum) has 13 times more iron than oranges. While carissa (natal-plum) has 1.31mg of iron, oranges have only 0.1mg.

The food types used in this comparison are Carissa, (natal-plum), raw and Oranges, raw, all commercial varieties.

Infographic

Carissa (natal-plum) vs Orange 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 23% 49% 70% 0% 3% 0.39% 0% 0%
Orange
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +43.6%
Contains more IronIron +1210%
Contains more CopperCopper +366.7%
Contains more CalciumCalcium +263.6%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 127% 0.67% 0% 0% 10% 14% 3.8% 0% 0% 0% 0% 0% 0%
Orange
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B3Vitamin B3 +41%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.5 g
Fats: 1.3 g
Carbs: 13.63 g
Water: 84.17 g
Other: 0.4 g
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more FatsFats +983.3%
Contains more CarbsCarbs +16%
Contains more ProteinProtein +88%
~equal in Water ~86.75g
~equal in Other ~0.44g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carissa (natal-plum) Orange
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Carissa (natal-plum) Orange DV% diff.
Copper 0.21mg 0.045mg 18%
Vitamin C 38mg 53.2mg 17%
Iron 1.31mg 0.1mg 15%
Fiber 2.4g 10%
Folate 30µg 8%
Vitamin B6 0.06mg 5%
Vitamin B5 0.25mg 5%
Vitamin B1 0.04mg 0.087mg 4%
Calcium 11mg 40mg 3%
Potassium 260mg 181mg 2%
Vitamin B2 0.06mg 0.04mg 2%
Fats 1.3g 0.12g 2%
Choline 8.4mg 2%
Calories 62kcal 47kcal 1%
Vitamin B3 0.2mg 0.282mg 1%
Manganese 0.025mg 1%
Protein 0.5g 0.94g 1%
Selenium 0.5µg 1%
Vitamin E 0.18mg 1%
Vitamin A 2µg 11µg 1%
Phosphorus 7mg 14mg 1%
Zinc 0.07mg 1%
Magnesium 16mg 10mg 1%
Carbs 13.63g 11.75g 1%
Net carbs 13.63g 9.35g N/A
Sugar 9.35g N/A
Sodium 3mg 0mg 0%
Saturated fat 0.015g 0%
Monounsaturated fat 0.023g 0%
Polyunsaturated fat 0.025g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carissa (natal-plum) Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Carissa (natal-plum)
21%
Orange
Minerals Daily Need Coverage Score
16%
Carissa (natal-plum)
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Orange
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum)
Carissa (natal-plum) is lower in Sugar (difference - 9.35g)
Which food is lower in Saturated fat?
Carissa (natal-plum)
Carissa (natal-plum) is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Carissa (natal-plum)
Carissa (natal-plum) is lower in glycemic index (difference - 45)
Which food is cheaper?
Carissa (natal-plum)
Carissa (natal-plum) is cheaper (difference - $0.4)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Carissa (natal-plum) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173952/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.