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

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Important differences between carissa (natal-plum) and prunes

  • Carissa (natal-plum) has more vitamin C; however, prunes are richer in potassium, vitamin B3, vitamin B2, phosphorus, copper, and magnesium.
  • Carissa (natal-plum)'s daily need coverage for vitamin C is 42% more.
  • Carissa (natal-plum) contains 63 times more Vitamin C than prunes. Carissa (natal-plum) contains 38mg of Vitamin C, while prunes contain 0.6mg.

The food varieties used in the comparison are Carissa, (natal-plum), raw and Plums, dried (prunes), uncooked.

Infographic

Carissa (natal-plum) vs Prunes infographic
Infographic link

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%
Prunes
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more IronIron +40.9%
Contains more MagnesiumMagnesium +156.3%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +181.5%
Contains more CopperCopper +33.8%
Contains more PhosphorusPhosphorus +885.7%
Contains less SodiumSodium -33.3%

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% 2.4% 0% 0% 10% 14% 3.8% 0% 0% 0% 0% 0% 0%
Prunes
10
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 2% 47% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +6233.3%
Contains more Vitamin AVitamin A +1852.5%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +841%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more FatsFats +242.1%
Contains more WaterWater +172.2%
Contains more ProteinProtein +336%
Contains more CarbsCarbs +368.7%
Contains more OtherOther +560%

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) Prunes
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Carissa (natal-plum) Prunes Opinion
Calories 62kcal 240kcal Prunes
Protein 0.5g 2.18g Prunes
Fats 1.3g 0.38g Carissa (natal-plum)
Vitamin C 38mg 0.6mg Carissa (natal-plum)
Net carbs 13.63g 56.78g Prunes
Carbs 13.63g 63.88g Prunes
Magnesium 16mg 41mg Prunes
Calcium 11mg 43mg Prunes
Potassium 260mg 732mg Prunes
Iron 1.31mg 0.93mg Carissa (natal-plum)
Sugar 38.13g Carissa (natal-plum)
Fiber 7.1g Prunes
Copper 0.21mg 0.281mg Prunes
Zinc 0.44mg Prunes
Starch 5.11g Prunes
Phosphorus 7mg 69mg Prunes
Sodium 3mg 2mg Prunes
Vitamin A 40IU 781IU Prunes
Vitamin A 2µg 39µg Prunes
Vitamin E 0.43mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg Prunes
Vitamin B1 0.04mg 0.051mg Prunes
Vitamin B2 0.06mg 0.186mg Prunes
Vitamin B3 0.2mg 1.882mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg Prunes
Vitamin K 59.5µg Prunes
Folate 4µg Prunes
Choline 10.1mg Prunes
Saturated Fat 0.088g Carissa (natal-plum)
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Fructose 12.45g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carissa (natal-plum) Prunes
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)
29%
Prunes
Minerals Daily Need Coverage Score
16%
Carissa (natal-plum)
32%
Prunes

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum)
Carissa (natal-plum) is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated Fat?
Carissa (natal-plum)
Carissa (natal-plum) is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Carissa (natal-plum)
Carissa (natal-plum) is lower in glycemic index (difference - 29)
Which food is cheaper?
Carissa (natal-plum)
Carissa (natal-plum) is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.