Nance fruit vs. Carissa (natal-plum) — In-Depth Nutrition Comparison
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Significant differences between nance fruit and carissa (natal-plum)
- Nance fruit has more vitamin C; however, carissa (natal-plum) is richer in copper and iron.
- Nance fruit covers your daily vitamin C needs 61% more than carissa (natal-plum).
- Carissa (natal-plum) has 4 times less Calcium than nance fruit. Nance fruit has 46mg of Calcium, while carissa (natal-plum) has 11mg.
Specific food types used in this comparison are Nance, frozen, unsweetened 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 MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +318.2% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +42.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +244.7% |
| Contains more CopperCopper | +412.2% |
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 CVitamin C | +143.4% |
| Contains more Vitamin AVitamin A | +85% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +45% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
1.16 g
Carbs:
16.97 g
Water:
80.64 g
Other:
0.57 g
Protein:
0.5 g
Fats:
1.3 g
Carbs:
13.63 g
Water:
84.17 g
Other:
0.4 g
| Contains more ProteinProtein | +32% |
| Contains more CarbsCarbs | +24.5% |
| Contains more OtherOther | +42.5% |
| Contains more FatsFats | +12.1% |
~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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| Rich in minerals |
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium | Equal | ||
| Lower in Saturated Fat | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 73kcal | 62kcal |
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| Protein | 0.66g | 0.5g |
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| Fats | 1.16g | 1.3g |
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| Vitamin C | 92.5mg | 38mg |
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| Net carbs | 9.47g | 13.63g |
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| Carbs | 16.97g | 13.63g |
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| Magnesium | 20mg | 16mg |
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| Calcium | 46mg | 11mg |
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| Potassium | 244mg | 260mg |
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| Iron | 0.38mg | 1.31mg |
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| Sugar | 8.31g |
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| Fiber | 7.5g |
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| Copper | 0.041mg | 0.21mg |
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| Zinc | 0.09mg |
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| Phosphorus | 10mg | 7mg |
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| Sodium | 3mg | 3mg | |
| Vitamin A | 74IU | 40IU |
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| Vitamin A | 4µg | 2µg |
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| Vitamin E | 1.25mg |
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| Manganese | 0.248mg |
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| Selenium | 0.4µg |
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| Vitamin B1 | 0.015mg | 0.04mg |
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| Vitamin B2 | 0.018mg | 0.06mg |
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| Vitamin B3 | 0.29mg | 0.2mg |
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| Vitamin B5 | 0.18mg |
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| Vitamin B6 | 0.021mg |
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| Vitamin K | 11.9µg |
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| Folate | 8µg |
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| Fructose | 4.73g |
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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
31%
12%
Minerals Daily Need Coverage Score
12%
16%
Comparison summary
Which food is richer in minerals?
Nance fruit is relatively richer in minerals
Which food is lower in Cholesterol?
Nance fruit is lower in Cholesterol (difference - 0mg)
Which food is richer in vitamins?
Nance fruit is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 8.31g)
Which food is lower in glycemic index?
Carissa (natal-plum) is lower in glycemic index (difference - 0)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (3 mg)
Which food contains less Saturated Fat?
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The foods are relatively equal in Saturated Fat ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)