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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.

Infographic

Carissa (natal-plum) vs Pomegranate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +336.7%
Contains more CopperCopper +32.9%
Contains more PhosphorusPhosphorus +414.3%
~equal in Calcium ~10mg
~equal in Potassium ~236mg
~equal in Sodium ~3mg

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%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
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%
~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
2% 19% 78%
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

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) Pomegranate
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
Lower in Sodium Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Carissa (natal-plum) Pomegranate Opinion
Calories 62kcal 83kcal Pomegranate
Protein 0.5g 1.67g Pomegranate
Fats 1.3g 1.17g Carissa (natal-plum)
Vitamin C 38mg 10.2mg Carissa (natal-plum)
Net carbs 13.63g 14.7g Pomegranate
Carbs 13.63g 18.7g Pomegranate
Magnesium 16mg 12mg Carissa (natal-plum)
Calcium 11mg 10mg Carissa (natal-plum)
Potassium 260mg 236mg Carissa (natal-plum)
Iron 1.31mg 0.3mg Carissa (natal-plum)
Sugar 13.67g Carissa (natal-plum)
Fiber 4g Pomegranate
Copper 0.21mg 0.158mg Carissa (natal-plum)
Zinc 0.35mg Pomegranate
Phosphorus 7mg 36mg Pomegranate
Sodium 3mg 3mg
Vitamin A 40IU 0IU Carissa (natal-plum)
Vitamin A 2µg 0µg Carissa (natal-plum)
Vitamin E 0.6mg Pomegranate
Manganese 0.119mg Pomegranate
Selenium 0.5µg Pomegranate
Vitamin B1 0.04mg 0.067mg Pomegranate
Vitamin B2 0.06mg 0.053mg Carissa (natal-plum)
Vitamin B3 0.2mg 0.293mg Pomegranate
Vitamin B5 0.377mg Pomegranate
Vitamin B6 0.075mg Pomegranate
Vitamin K 16.4µg Pomegranate
Folate 38µg Pomegranate
Choline 7.6mg Pomegranate
Saturated Fat 0.12g Carissa (natal-plum)
Monounsaturated Fat 0.093g Pomegranate
Polyunsaturated fat 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carissa (natal-plum) Pomegranate
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)
15%
Pomegranate
Minerals Daily Need Coverage Score
16%
Carissa (natal-plum)
14%
Pomegranate

Comparison summary

Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum)
Carissa (natal-plum) is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Carissa (natal-plum)
Carissa (natal-plum) is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Carissa (natal-plum)
Carissa (natal-plum) is lower in glycemic index (difference - 0)
Which food is cheaper?
Carissa (natal-plum)
Carissa (natal-plum) is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.