Kiwi vs. Carissa (natal-plum) — In-Depth Nutrition Comparison
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How are kiwi and carissa (natal-plum) different?
- Kiwi is higher in vitamin C; however, carissa (natal-plum) is richer in iron and copper.
- Daily need coverage for vitamin C for kiwi is 61% higher.
- Kiwi contains 5 times more phosphorus than carissa (natal-plum). While kiwi contains 34mg of phosphorus, carissa (natal-plum) contains only 7mg.
Kiwifruit, green, 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 | +209.1% |
| Contains more PotassiumPotassium | +20% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +385.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +322.6% |
| Contains more CopperCopper | +61.5% |
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 | +143.9% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +70.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +48.1% |
| Contains more Vitamin B2Vitamin B2 | +140% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 38mg | 61% |
| Vitamin K | 40.3µg | 34% | |
| Iron | 0.31mg | 1.31mg | 13% |
| Fiber | 3g | 12% | |
| Vitamin E | 1.46mg | 10% | |
| Copper | 0.13mg | 0.21mg | 9% |
| Folate | 25µg | 6% | |
| Vitamin B6 | 0.063mg | 5% | |
| Fructose | 4.35g | 5% | |
| Vitamin B5 | 0.183mg | 4% | |
| Phosphorus | 34mg | 7mg | 4% |
| Manganese | 0.098mg | 4% | |
| Vitamin B2 | 0.025mg | 0.06mg | 3% |
| Potassium | 312mg | 260mg | 2% |
| Calcium | 34mg | 11mg | 2% |
| Polyunsaturated fat | 0.287g | 2% | |
| Protein | 1.14g | 0.5g | 1% |
| Choline | 7.8mg | 1% | |
| Vitamin B3 | 0.341mg | 0.2mg | 1% |
| Vitamin B1 | 0.027mg | 0.04mg | 1% |
| Fats | 0.52g | 1.3g | 1% |
| Zinc | 0.14mg | 1% | |
| Calories | 61kcal | 62kcal | 0% |
| Carbs | 14.66g | 13.63g | 0% |
| Net carbs | 11.66g | 13.63g | N/A |
| Magnesium | 17mg | 16mg | 0% |
| Sugar | 8.99g | N/A | |
| Sodium | 3mg | 3mg | 0% |
| Vitamin A | 4µg | 2µg | 0% |
| Selenium | 0.2µg | 0% | |
| Saturated fat | 0.029g | 0% | |
| Monounsaturated fat | 0.047g | 0% | |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.047mg | 0% | |
| Isoleucine | 0.051mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.061mg | 0% | |
| Methionine | 0.024mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.057mg | 0% | |
| Histidine | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
0.5 g
Fats:
1.3 g
Carbs:
13.63 g
Water:
84.17 g
Other:
0.4 g
| Contains more ProteinProtein | +128% |
| Contains more OtherOther | +52.5% |
| Contains more FatsFats | +150% |
~equal in
Carbs
~13.63g
~equal in
Water
~84.17g
