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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.94 g
Fats:
0.12 g
Carbs:
11.75 g
Water:
86.75 g
Other:
0.44 g
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
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 | |
|
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% |
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
21%
12%
Minerals Daily Need Coverage Score
7%
16%
Comparison summary
Which food contains less Sodium?
Orange contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Carissa (natal-plum) is lower in Sugar (difference - 9.35g)
Which food is lower in Saturated fat?
Carissa (natal-plum) is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Carissa (natal-plum) is lower in glycemic index (difference - 45)
Which food is cheaper?
Carissa (natal-plum) is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.