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Orange vs. Carissa (natal-plum) — In-Depth Nutrition Comparison

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Differences between oranges and carissa (natal-plum)

  • Oranges are higher in vitamin C; however, carissa (natal-plum) is richer in copper and iron.
  • Carissa (natal-plum)'s daily need coverage for copper is 18% higher.
  • Oranges have 4 times more calcium than carissa (natal-plum). While oranges have 40mg of calcium, carissa (natal-plum) has only 11mg.

The food types used in this comparison are Oranges, raw, all commercial varieties and Carissa, (natal-plum), raw.

Infographic

Orange vs Carissa (natal-plum) 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.
Orange
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 23% 49% 70% 0% 3% 0.39% 0% 0%
Contains more CalciumCalcium +263.6%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +60%
Contains more PotassiumPotassium +43.6%
Contains more IronIron +1210%
Contains more CopperCopper +366.7%

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.
Orange
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 127% 0.67% 0% 0% 10% 14% 3.8% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B3Vitamin B3 +41%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +50%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Orange Carissa (natal-plum) DV% diff.
Copper 0.045mg 0.21mg 18%
Vitamin C 53.2mg 38mg 17%
Iron 0.1mg 1.31mg 15%
Fiber 2.4g 10%
Folate 30µg 8%
Vitamin B6 0.06mg 5%
Vitamin B5 0.25mg 5%
Vitamin B1 0.087mg 0.04mg 4%
Calcium 40mg 11mg 3%
Potassium 181mg 260mg 2%
Vitamin B2 0.04mg 0.06mg 2%
Fats 0.12g 1.3g 2%
Choline 8.4mg 2%
Calories 47kcal 62kcal 1%
Vitamin B3 0.282mg 0.2mg 1%
Manganese 0.025mg 1%
Protein 0.94g 0.5g 1%
Selenium 0.5µg 1%
Vitamin E 0.18mg 1%
Vitamin A 11µg 2µg 1%
Phosphorus 14mg 7mg 1%
Zinc 0.07mg 1%
Magnesium 10mg 16mg 1%
Carbs 11.75g 13.63g 1%
Net carbs 9.35g 13.63g N/A
Sugar 9.35g N/A
Sodium 0mg 3mg 0%
Saturated fat 0.015g 0%
Monounsaturated fat 0.023g 0%
Polyunsaturated fat 0.025g 0%
Tryptophan 0.009mg 0%
Threonine 0.015mg 0%
Isoleucine 0.025mg 0%
Leucine 0.023mg 0%
Lysine 0.047mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.031mg 0%
Valine 0.04mg 0%
Histidine 0.018mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
14% 84%
Protein: 0.5 g
Fats: 1.3 g
Carbs: 13.63 g
Water: 84.17 g
Other: 0.4 g
Contains more ProteinProtein +88%
Contains more FatsFats +983.3%
Contains more CarbsCarbs +16%
~equal in Water ~84.17g
~equal in Other ~0.4g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Carissa (natal-plum) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173952/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.