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

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The main differences between fruit salad and carissa (natal-plum)

  • Fruit salad contains less vitamin C, copper, and iron than carissa (natal-plum).
  • Daily need coverage for vitamin C for carissa (natal-plum) is 39% higher.

Food types used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Carissa, (natal-plum), raw.

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Fruit salad vs Carissa (natal-plum) 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 ZincZinc +∞%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +124.1%
Contains more IronIron +424%
Contains more CopperCopper +320%
Contains less SodiumSodium -40%
~equal in Calcium ~11mg
~equal in Selenium ~µg

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.
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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% 0.67% 0% 0% 10% 14% 3.8% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B3Vitamin B3 +78%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +1051.5%
Contains more Vitamin B1Vitamin B1 +263.6%
Contains more Vitamin B2Vitamin B2 +328.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 FatsFats +4233.3%
Contains more OtherOther +53.8%
~equal in Protein ~0.5g
~equal in Carbs ~13.63g
~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.
Fruit salad Carissa (natal-plum)
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Carissa (natal-plum) DV% diff.
Vitamin C 3.3mg 38mg 39%
Copper 0.05mg 0.21mg 18%
Iron 0.25mg 1.31mg 13%
Manganese 0.151mg 7%
Potassium 116mg 260mg 4%
Fiber 1g 4%
Vitamin B2 0.014mg 0.06mg 4%
Vitamin A 30µg 2µg 3%
Fats 0.03g 1.3g 2%
Vitamin B6 0.027mg 2%
Magnesium 8mg 16mg 2%
Vitamin B1 0.011mg 0.04mg 2%
Calories 50kcal 62kcal 1%
Folate 3µg 1%
Vitamin B5 0.053mg 1%
Vitamin B3 0.356mg 0.2mg 1%
Phosphorus 14mg 7mg 1%
Zinc 0.14mg 1%
Protein 0.51g 0.5g 0%
Carbs 13.05g 13.63g 0%
Net carbs 12.05g 13.63g N/A
Calcium 11mg 11mg 0%
Sodium 5mg 3mg 0%
Saturated fat 0.004g 0%
Monounsaturated fat 0.005g 0%
Polyunsaturated fat 0.011g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad 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
3%
Fruit salad
12%
Carissa (natal-plum)
Minerals Daily Need Coverage Score
8%
Fruit salad
16%
Carissa (natal-plum)

Comparison summary

Which food contains less Sodium?
Carissa (natal-plum)
Carissa (natal-plum) contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Carissa (natal-plum)
Carissa (natal-plum) is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Carissa (natal-plum)
Carissa (natal-plum) is lower in glycemic index (difference - 54)
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 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.
Which food is richer in vitamins?
?
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.