Dates vs. Carissa (natal-plum) — In-Depth Nutrition Comparison
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How are dates and carissa (natal-plum) different?
- Dates are richer in potassium, phosphorus, vitamin B3, and magnesium, while carissa (natal-plum) is higher in vitamin C.
- Carissa (natal-plum) covers your daily need for vitamin C, 42% more than dates.
- Dates contain 9 times more phosphorus than carissa (natal-plum). Dates contain 62mg of phosphorus, while carissa (natal-plum) contains 7mg.
Dates, deglet noor and Carissa, (natal-plum), raw types were used 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 | +168.8% |
| Contains more CalciumCalcium | +254.5% |
| Contains more PotassiumPotassium | +152.3% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +785.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +28.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B3Vitamin B3 | +537% |
| 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 | +9400% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
0.5 g
Fats:
1.3 g
Carbs:
13.63 g
Water:
84.17 g
Other:
0.4 g
| Contains more ProteinProtein | +390% |
| Contains more CarbsCarbs | +450.5% |
| Contains more OtherOther | +300% |
| Contains more FatsFats | +233.3% |
| Contains more WaterWater | +310% |
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 minerals |
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| Lower in Sodium |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0.4mg | 38mg | 42% |
| Fiber | 8g | 32% | |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 13.63g | 20% |
| Vitamin B6 | 0.165mg | 13% | |
| Potassium | 656mg | 260mg | 12% |
| Vitamin B5 | 0.589mg | 12% | |
| Manganese | 0.262mg | 11% | |
| Calories | 282kcal | 62kcal | 11% |
| Phosphorus | 62mg | 7mg | 8% |
| Vitamin B3 | 1.274mg | 0.2mg | 7% |
| Magnesium | 43mg | 16mg | 6% |
| Folate | 19µg | 5% | |
| Selenium | 3µg | 5% | |
| Iron | 1.02mg | 1.31mg | 4% |
| Protein | 2.45g | 0.5g | 4% |
| Calcium | 39mg | 11mg | 3% |
| Zinc | 0.29mg | 3% | |
| Vitamin K | 2.7µg | 2% | |
| Vitamin B1 | 0.052mg | 0.04mg | 1% |
| Choline | 6.3mg | 1% | |
| Fats | 0.39g | 1.3g | 1% |
| Net carbs | 67.03g | 13.63g | N/A |
| Sugar | 63.35g | N/A | |
| Copper | 0.206mg | 0.21mg | 0% |
| Sodium | 2mg | 3mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Vitamin B2 | 0.066mg | 0.06mg | 0% |
| Saturated fat | 0.032g | 0% | |
| Monounsaturated fat | 0.036g | 0% | |
| Polyunsaturated fat | 0.019g | 0% | |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 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%
12%
Minerals Daily Need Coverage Score
29%
16%
Comparison summary
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food contains less Sodium?
Dates contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated fat?
Carissa (natal-plum) is lower in Saturated fat (difference - 0.032g)
Which food is lower in glycemic index?
Carissa (natal-plum) is lower in glycemic index (difference - 42)
Which food is cheaper?
Carissa (natal-plum) is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)