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

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Summary of differences between carissa (natal-plum) and raspberries

  • The amount of copper, vitamin C, and iron in carissa (natal-plum) is higher than in raspberries.
  • Carissa (natal-plum) covers your daily need for copper, 13% more than raspberries.
  • Carissa (natal-plum) contains 2 times more iron than raspberries. While carissa (natal-plum) contains 1.31mg of iron, raspberries contain only 0.69mg.

These are the specific foods used in this comparison Carissa, (natal-plum), raw and Raspberries, raw.

Infographic

Carissa (natal-plum) vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more PotassiumPotassium +72.2%
Contains more IronIron +89.9%
Contains more CopperCopper +133.3%
Contains more MagnesiumMagnesium +37.5%
Contains more CalciumCalcium +127.3%
Contains more PhosphorusPhosphorus +314.3%
Contains less SodiumSodium -66.7%

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%
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin CVitamin C +45%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B3Vitamin B3 +199%
~equal in Vitamin A ~2µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carissa (natal-plum) Raspberry DV% diff.
Manganese 0.67mg 29%
Fiber 6.5g 26%
Copper 0.21mg 0.09mg 13%
Vitamin C 38mg 26.2mg 13%
Iron 1.31mg 0.69mg 8%
Vitamin K 7.8µg 7%
Vitamin B5 0.329mg 7%
Vitamin E 0.87mg 6%
Folate 21µg 5%
Vitamin B6 0.055mg 4%
Zinc 0.42mg 4%
Potassium 260mg 151mg 3%
Polyunsaturated fat 0.375g 3%
Phosphorus 7mg 29mg 3%
Fructose 2.35g 3%
Choline 12.3mg 2%
Vitamin B3 0.2mg 0.598mg 2%
Vitamin B2 0.06mg 0.038mg 2%
Vitamin B1 0.04mg 0.032mg 1%
Calories 62kcal 52kcal 1%
Protein 0.5g 1.2g 1%
Calcium 11mg 25mg 1%
Magnesium 16mg 22mg 1%
Carbs 13.63g 11.94g 1%
Fats 1.3g 0.65g 1%
Net carbs 13.63g 5.44g N/A
Sugar 4.42g N/A
Sodium 3mg 1mg 0%
Vitamin A 2µg 2µg 0%
Selenium 0.2µg 0%
Saturated fat 0.019g 0%
Monounsaturated fat 0.064g 0%

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more FatsFats +100%
Contains more CarbsCarbs +14.2%
Contains more ProteinProtein +140%
Contains more OtherOther +15%
~equal in Water ~85.75g

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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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.