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.
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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 | +∞% |
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% |
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
