Goji berries vs. Carissa (natal-plum) — In-Depth Nutrition Comparison
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Differences between goji berries and carissa (natal-plum)
- Goji berries are higher than carissa (natal-plum) in iron, calcium, and vitamin C.
- Goji berries' daily need coverage for iron is 69% higher.
- Goji berries have 99 times more Sodium than carissa (natal-plum). While goji berries have 298mg of Sodium, carissa (natal-plum) has only 3mg.
- Carissa (natal-plum) has less sodium.
The food types used in this comparison are Goji berries, dried and Carissa, (natal-plum), raw.
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 | +1627.3% |
| Contains more IronIron | +419.1% |
| Contains less SodiumSodium | -99% |
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 CVitamin C | +27.4% |
| Contains more Vitamin AVitamin A | +66955% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.26 g
Fats:
0.39 g
Carbs:
77.06 g
Water:
7.5 g
Other:
0.79 g
Protein:
0.5 g
Fats:
1.3 g
Carbs:
13.63 g
Water:
84.17 g
Other:
0.4 g
| Contains more ProteinProtein | +2752% |
| Contains more CarbsCarbs | +465.4% |
| Contains more OtherOther | +97.5% |
| Contains more FatsFats | +233.3% |
| Contains more WaterWater | +1022.3% |
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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| Lower in Sugar |
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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 Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 349kcal | 62kcal |
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| Protein | 14.26g | 0.5g |
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| Fats | 0.39g | 1.3g |
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| Vitamin C | 48.4mg | 38mg |
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| Net carbs | 64.06g | 13.63g |
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| Carbs | 77.06g | 13.63g |
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| Magnesium | 16mg |
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| Calcium | 190mg | 11mg |
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| Potassium | 260mg |
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| Iron | 6.8mg | 1.31mg |
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| Sugar | 45.61g |
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| Fiber | 13g |
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| Copper | 0.21mg |
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| Phosphorus | 7mg |
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| Sodium | 298mg | 3mg |
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| Vitamin A | 26822IU | 40IU |
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| Vitamin A | 2µg |
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| Vitamin B1 | 0.04mg |
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| Vitamin B2 | 0.06mg |
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| Vitamin B3 | 0.2mg |
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| Threonine | 0.358mg |
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| Isoleucine | 0.261mg |
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| Leucine | 0.456mg |
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| Lysine | 0.233mg |
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| Methionine | 0.087mg |
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| Phenylalanine | 0.271mg |
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| Valine | 0.316mg |
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| Histidine | 0.157mg |
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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
136%
12%
Minerals Daily Need Coverage Score
35%
16%
Comparison summary
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 45.61g)
Which food contains less Sodium?
Carissa (natal-plum) contains less Sodium (difference - 295mg)
Which food is lower in Saturated Fat?
Carissa (natal-plum) is lower in Saturated Fat (difference - 0g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.