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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 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% | |
| Phosphorus | 34mg | 7mg | 4% |
| Manganese | 0.098mg | 4% | |
| Vitamin B5 | 0.183mg | 4% | |
| Vitamin B2 | 0.025mg | 0.06mg | 3% |
| Calcium | 34mg | 11mg | 2% |
| Potassium | 312mg | 260mg | 2% |
| Polyunsaturated fat | 0.287g | 2% | |
| Protein | 1.14g | 0.5g | 1% |
| Fats | 0.52g | 1.3g | 1% |
| Zinc | 0.14mg | 1% | |
| Vitamin B1 | 0.027mg | 0.04mg | 1% |
| Vitamin B3 | 0.341mg | 0.2mg | 1% |
| Choline | 7.8mg | 1% | |
| Calories | 61kcal | 62kcal | 0% |
| Protein per 100 calories | 1.9g | 0.81g | N/A |
| Calories per 10 g protein | 535kcal | 1240kcal | N/A |
| Weight per 100 calories | 164g | 161g | N/A |
| Net carbs | 11.66g | 13.63g | N/A |
| Carbs | 14.66g | 13.63g | 0% |
| 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 FatsFats | +150% |
~equal in
Carbs
~13.63g
~equal in
Water
~84.17g
