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

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Significant differences between figs and carissa (natal-plum)

  • The amount of vitamin C, copper, and iron in carissa (natal-plum) is higher than in figs.
  • Carissa (natal-plum) covers your daily vitamin C needs 40% more than figs.
  • Carissa (natal-plum) has 3 times less Calcium than figs. Figs have 35mg of Calcium, while carissa (natal-plum) has 11mg.

Specific food types used in this comparison are Figs, raw and Carissa, (natal-plum), raw.

Infographic

Figs vs Carissa (natal-plum) infographic
Infographic link

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.
Figs
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
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%
Contains more CalciumCalcium +218.2%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +12.1%
Contains more IronIron +254.1%
Contains more CopperCopper +200%
~equal in Magnesium ~16mg

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.
Figs
9
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 6.7% 8.5% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
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%
Contains more Vitamin AVitamin A +255%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin B2Vitamin B2 +20%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
3
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
14% 84%
Protein: 0.5 g
Fats: 1.3 g
Carbs: 13.63 g
Water: 84.17 g
Other: 0.4 g
Contains more ProteinProtein +50%
Contains more CarbsCarbs +40.7%
Contains more OtherOther +65%
Contains more FatsFats +333.3%
~equal in Water ~84.17g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Figs Carissa (natal-plum)
Lower in Sodium ok
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Figs Carissa (natal-plum) Opinion
Calories 74kcal 62kcal Figs
Protein 0.75g 0.5g Figs
Fats 0.3g 1.3g Carissa (natal-plum)
Vitamin C 2mg 38mg Carissa (natal-plum)
Net carbs 16.28g 13.63g Figs
Carbs 19.18g 13.63g Figs
Magnesium 17mg 16mg Figs
Calcium 35mg 11mg Figs
Potassium 232mg 260mg Carissa (natal-plum)
Iron 0.37mg 1.31mg Carissa (natal-plum)
Sugar 16.26g Carissa (natal-plum)
Fiber 2.9g Figs
Copper 0.07mg 0.21mg Carissa (natal-plum)
Zinc 0.15mg Figs
Phosphorus 14mg 7mg Figs
Sodium 1mg 3mg Figs
Vitamin A 142IU 40IU Figs
Vitamin A 7µg 2µg Figs
Vitamin E 0.11mg Figs
Manganese 0.128mg Figs
Selenium 0.2µg Figs
Vitamin B1 0.06mg 0.04mg Figs
Vitamin B2 0.05mg 0.06mg Carissa (natal-plum)
Vitamin B3 0.4mg 0.2mg Figs
Vitamin B5 0.3mg Figs
Vitamin B6 0.113mg Figs
Vitamin K 4.7µg Figs
Folate 6µg Figs
Choline 4.7mg Figs
Saturated Fat 0.06g Carissa (natal-plum)
Monounsaturated Fat 0.066g Figs
Polyunsaturated fat 0.144g Figs
Tryptophan 0.006mg Figs
Threonine 0.024mg Figs
Isoleucine 0.023mg Figs
Leucine 0.033mg Figs
Lysine 0.03mg Figs
Methionine 0.006mg Figs
Phenylalanine 0.018mg Figs
Valine 0.028mg Figs
Histidine 0.011mg Figs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Figs Carissa (natal-plum)
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
9%
Figs
12%
Carissa (natal-plum)
Minerals Daily Need Coverage Score
11%
Figs
16%
Carissa (natal-plum)

Comparison summary

Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Figs
Figs is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum)
Carissa (natal-plum) is lower in Sugar (difference - 16.26g)
Which food is lower in Saturated Fat?
Carissa (natal-plum)
Carissa (natal-plum) is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Carissa (natal-plum)
Carissa (natal-plum) is lower in glycemic index (difference - 61)
Which food is cheaper?
Carissa (natal-plum)
Carissa (natal-plum) is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients
  2. Carissa (natal-plum) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173952/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.