Elderberry vs. Carissa (natal-plum) — In-Depth Nutrition Comparison
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How are elderberries and carissa (natal-plum) different?
- Elderberries are higher in vitamin A; however, carissa (natal-plum) is richer in copper.
- Daily need coverage for copper for carissa (natal-plum) is 17% higher.
- Elderberries contain 15 times more vitamin A than carissa (natal-plum). While elderberries contain 600IU of vitamin A, carissa (natal-plum) contains only 40IU.
Elderberries, raw and Carissa, (natal-plum), raw are the varieties used in this article.
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 CalciumCalcium | +245.5% |
| Contains more IronIron | +22.1% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +457.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +220% |
| Contains more CopperCopper | +244.3% |
| Contains less SodiumSodium | -50% |
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 AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +75% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
0.5 g
Fats:
1.3 g
Carbs:
13.63 g
Water:
84.17 g
Other:
0.4 g
| Contains more ProteinProtein | +32% |
| Contains more CarbsCarbs | +35% |
| Contains more OtherOther | +60% |
| Contains more FatsFats | +160% |
~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.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 7g | 28% | |
| Vitamin B6 | 0.23mg | 18% | |
| Copper | 0.061mg | 0.21mg | 17% |
| Phosphorus | 39mg | 7mg | 5% |
| Iron | 1.6mg | 1.31mg | 4% |
| Vitamin B1 | 0.07mg | 0.04mg | 3% |
| Vitamin A | 30µg | 2µg | 3% |
| Magnesium | 5mg | 16mg | 3% |
| Calcium | 38mg | 11mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Polyunsaturated fat | 0.247g | 2% | |
| Vitamin C | 36mg | 38mg | 2% |
| Folate | 6µg | 2% | |
| Carbs | 18.4g | 13.63g | 2% |
| Vitamin B3 | 0.5mg | 0.2mg | 2% |
| Calories | 73kcal | 62kcal | 1% |
| Selenium | 0.6µg | 1% | |
| Zinc | 0.11mg | 1% | |
| Potassium | 280mg | 260mg | 1% |
| Fats | 0.5g | 1.3g | 1% |
| Protein | 0.66g | 0.5g | 0% |
| Net carbs | 11.4g | 13.63g | N/A |
| Sodium | 6mg | 3mg | 0% |
| Vitamin B2 | 0.06mg | 0.06mg | 0% |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 0.08g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.026mg | 0% | |
| Methionine | 0.014mg | 0% | |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 0.015mg | 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 | 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
18%
12%
Minerals Daily Need Coverage Score
14%
16%
Comparison summary
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Sodium?
Carissa (natal-plum) contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Carissa (natal-plum) is lower in Saturated fat (difference - 0.023g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( 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 ($)