Mango vs. Carissa (natal-plum) — In-Depth Nutrition Comparison
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What are the differences between mango and carissa (natal-plum)?
- Mango is higher in vitamin A, yet carissa (natal-plum) is higher in iron and copper.
- Carissa (natal-plum)'s daily need coverage for iron is 14% more.
- Mango has 27 times more Vitamin A than carissa (natal-plum). While mango has 54µg of Vitamin A, carissa (natal-plum) has only 2µg.
We used Mangos, raw and Carissa, (natal-plum), raw types in this article.
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 ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +60% |
| Contains more PotassiumPotassium | +54.8% |
| Contains more IronIron | +718.8% |
| Contains more CopperCopper | +89.2% |
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 | +2605% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +234.5% |
| 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 | +42.9% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.38 g
Carbs:
14.98 g
Water:
83.46 g
Other:
0.36 g
Protein:
0.5 g
Fats:
1.3 g
Carbs:
13.63 g
Water:
84.17 g
Other:
0.4 g
| Contains more ProteinProtein | +64% |
| Contains more FatsFats | +242.1% |
| Contains more OtherOther | +11.1% |
~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.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 60kcal | 62kcal |
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| Protein | 0.82g | 0.5g |
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| Fats | 0.38g | 1.3g |
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| Vitamin C | 36.4mg | 38mg |
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| Net carbs | 13.38g | 13.63g |
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| Carbs | 14.98g | 13.63g |
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| Magnesium | 10mg | 16mg |
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| Calcium | 11mg | 11mg | |
| Potassium | 168mg | 260mg |
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| Iron | 0.16mg | 1.31mg |
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| Sugar | 13.66g |
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| Fiber | 1.6g |
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| Copper | 0.111mg | 0.21mg |
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| Zinc | 0.09mg |
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| Phosphorus | 14mg | 7mg |
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| Sodium | 1mg | 3mg |
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| Vitamin A | 1082IU | 40IU |
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| Vitamin A | 54µg | 2µg |
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| Vitamin E | 0.9mg |
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| Manganese | 0.063mg |
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| Selenium | 0.6µg |
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| Vitamin B1 | 0.028mg | 0.04mg |
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| Vitamin B2 | 0.038mg | 0.06mg |
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| Vitamin B3 | 0.669mg | 0.2mg |
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| Vitamin B5 | 0.197mg |
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| Vitamin B6 | 0.119mg |
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| Vitamin K | 4.2µg |
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| Folate | 43µg |
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| Choline | 7.6mg |
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| Saturated Fat | 0.092g |
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| Monounsaturated Fat | 0.14g |
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| Polyunsaturated fat | 0.071g |
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| Tryptophan | 0.013mg |
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| Threonine | 0.031mg |
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| Isoleucine | 0.029mg |
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| Leucine | 0.05mg |
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| Lysine | 0.066mg |
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| Methionine | 0.008mg |
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| Phenylalanine | 0.027mg |
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| Valine | 0.042mg |
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| Histidine | 0.019mg |
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| Fructose | 4.68g |
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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 |
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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
25%
12%
Minerals Daily Need Coverage Score
9%
16%
Comparison summary
Which food contains less Sodium?
Mango contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Carissa (natal-plum) is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Carissa (natal-plum) is lower in glycemic index (difference - 51)
Which food is cheaper?
Carissa (natal-plum) is cheaper (difference - $0.3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.