Carissa (natal-plum) vs. Salmonberries — In-Depth Nutrition Comparison
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A recap on differences between carissa (natal-plum) and salmonberries
- Carissa (natal-plum) has more vitamin C, copper, and iron; however, salmonberries are higher in vitamin A.
- Carissa (natal-plum) covers your daily vitamin C needs 32% more than salmonberries.
- Salmonberries contain 7 times less Copper than carissa (natal-plum). Carissa (natal-plum) contains 0.21mg of Copper, while salmonberries contain 0.03mg.
Food varieties used in this article are Carissa, (natal-plum), raw and Salmonberries, raw (Alaska Native).
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.
| Contains more PotassiumPotassium | +136.4% |
| Contains more IronIron | +227.5% |
| Contains more CopperCopper | +600% |
| Contains less SodiumSodium | -78.6% |
| Contains more CalciumCalcium | +18.2% |
| Contains more PhosphorusPhosphorus | +285.7% |
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.
| Contains more Vitamin CVitamin C | +313% |
| Contains more Vitamin AVitamin A | +1140% |
| Contains more Vitamin B3Vitamin B3 | +133% |
~equal in
Vitamin D
~µg
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:
0.85 g
Fats:
0.33 g
Carbs:
10.05 g
Water:
88.21 g
Other:
0.56 g
| Contains more FatsFats | +293.9% |
| Contains more CarbsCarbs | +35.6% |
| Contains more ProteinProtein | +70% |
| Contains more OtherOther | +40% |
~equal in
Water
~88.21g
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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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 62kcal | 47kcal |
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| Protein | 0.5g | 0.85g |
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| Fats | 1.3g | 0.33g |
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| Vitamin C | 38mg | 9.2mg |
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| Net carbs | 13.63g | 8.15g |
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| Carbs | 13.63g | 10.05g |
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| Magnesium | 16mg | 15mg |
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| Calcium | 11mg | 13mg |
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| Potassium | 260mg | 110mg |
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| Iron | 1.31mg | 0.4mg |
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| Sugar | 3.66g |
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| Fiber | 1.9g |
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| Copper | 0.21mg | 0.03mg |
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| Zinc | 0.28mg |
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| Phosphorus | 7mg | 27mg |
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| Sodium | 3mg | 14mg |
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| Vitamin A | 40IU | 496IU |
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| Vitamin A | 2µg | 50µg |
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| Vitamin E | 1.61mg |
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| Manganese | 1.1mg |
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| Vitamin B1 | 0.04mg | 0.041mg |
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| Vitamin B2 | 0.06mg | 0.062mg |
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| Vitamin B3 | 0.2mg | 0.466mg |
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| Vitamin B5 | 0.167mg |
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| Vitamin B6 | 0.078mg |
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| Vitamin K | 14.8µg |
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| Folate | 17µg |
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| Fructose | 1.75g |
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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 | Equal | |
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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%
16%
Minerals Daily Need Coverage Score
16%
21%
Comparison summary
Which food is lower in Cholesterol?
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is richer in vitamins?
Salmonberries is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Carissa (natal-plum) contains less Sodium (difference - 11mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.