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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
16%
14%
Comparison summary
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated fat?
Carissa (natal-plum) is lower in Saturated fat (difference - 0.12g)
Which food is lower in glycemic index?
Carissa (natal-plum) is lower in glycemic index (difference - 0)
Which food is cheaper?
Carissa (natal-plum) is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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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.