Carissa (natal-plum) vs. Pomegranate — In-Depth Nutrition Comparison
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What are the differences between carissa (natal-plum) and pomegranate?
- Carissa (natal-plum) is richer than pomegranate in vitamin C, iron, and copper.
- Carissa (natal-plum)'s daily need coverage for vitamin C is 31% more.
- Carissa (natal-plum) has 4 times more iron than pomegranate. While carissa (natal-plum) has 1.31mg of iron, pomegranate has only 0.3mg.
We used Carissa, (natal-plum), raw and Pomegranates, 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 | +33.3% |
| Contains more IronIron | +336.7% |
| Contains more CopperCopper | +32.9% |
| Contains more PhosphorusPhosphorus | +414.3% |
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.
| Contains more Vitamin CVitamin C | +272.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin B1Vitamin B1 | +67.5% |
| Contains more Vitamin B3Vitamin B3 | +46.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 38mg | 10.2mg | 31% |
| Fiber | 4g | 16% | |
| Vitamin K | 16.4µg | 14% | |
| Iron | 1.31mg | 0.3mg | 13% |
| Folate | 38µg | 10% | |
| Vitamin B5 | 0.377mg | 8% | |
| Vitamin B6 | 0.075mg | 6% | |
| Copper | 0.21mg | 0.158mg | 6% |
| Manganese | 0.119mg | 5% | |
| Vitamin E | 0.6mg | 4% | |
| Phosphorus | 7mg | 36mg | 4% |
| Zinc | 0.35mg | 3% | |
| Protein | 0.5g | 1.67g | 2% |
| Carbs | 13.63g | 18.7g | 2% |
| Vitamin B1 | 0.04mg | 0.067mg | 2% |
| Calories | 62kcal | 83kcal | 1% |
| Vitamin B3 | 0.2mg | 0.293mg | 1% |
| Choline | 7.6mg | 1% | |
| Saturated fat | 0.12g | 1% | |
| Vitamin B2 | 0.06mg | 0.053mg | 1% |
| Polyunsaturated fat | 0.079g | 1% | |
| Selenium | 0.5µg | 1% | |
| Potassium | 260mg | 236mg | 1% |
| Magnesium | 16mg | 12mg | 1% |
| Fats | 1.3g | 1.17g | 0% |
| Net carbs | 13.63g | 14.7g | N/A |
| Calcium | 11mg | 10mg | 0% |
| Sugar | 13.67g | N/A | |
| Sodium | 3mg | 3mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Monounsaturated fat | 0.093g | 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:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +234% |
| Contains more CarbsCarbs | +37.2% |
| Contains more OtherOther | +32.5% |
~equal in
Fats
~1.17g
~equal in
Water
~77.93g
