Prickly pear vs. Carissa (natal-plum) — In-Depth Nutrition Comparison
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How are prickly pear and carissa (natal-plum) different?
- Prickly pear is richer in magnesium, while carissa (natal-plum) is higher in vitamin C, copper, and iron.
- Carissa (natal-plum) covers your daily need for vitamin C 27% more than prickly pear.
- Prickly pear contains 5 times more Magnesium than carissa (natal-plum). Prickly pear contains 85mg of Magnesium, while carissa (natal-plum) contains 16mg.
Prickly pears, raw and Carissa, (natal-plum), raw types were used in this article.
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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 | +431.3% |
| Contains more CalciumCalcium | +409.1% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +242.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +18.2% |
| Contains more IronIron | +336.7% |
| Contains more CopperCopper | +162.5% |
| Contains less SodiumSodium | -40% |
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 B3Vitamin B3 | +130% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +171.4% |
| Contains more Vitamin B1Vitamin B1 | +185.7% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.73 g
Fats:
0.51 g
Carbs:
9.57 g
Water:
87.55 g
Other:
1.64 g
Protein:
0.5 g
Fats:
1.3 g
Carbs:
13.63 g
Water:
84.17 g
Other:
0.4 g
| Contains more ProteinProtein | +46% |
| Contains more OtherOther | +310% |
| Contains more FatsFats | +154.9% |
| Contains more CarbsCarbs | +42.4% |
~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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 41kcal | 62kcal |
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| Protein | 0.73g | 0.5g |
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| Fats | 0.51g | 1.3g |
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| Vitamin C | 14mg | 38mg |
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| Net carbs | 5.97g | 13.63g |
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| Carbs | 9.57g | 13.63g |
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| Magnesium | 85mg | 16mg |
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| Calcium | 56mg | 11mg |
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| Potassium | 220mg | 260mg |
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| Iron | 0.3mg | 1.31mg |
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| Fiber | 3.6g |
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| Copper | 0.08mg | 0.21mg |
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| Zinc | 0.12mg |
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| Phosphorus | 24mg | 7mg |
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| Sodium | 5mg | 3mg |
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| Vitamin A | 43IU | 40IU |
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| Vitamin A | 2µg | 2µg | |
| Selenium | 0.6µg |
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| Vitamin B1 | 0.014mg | 0.04mg |
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| Vitamin B2 | 0.06mg | 0.06mg | |
| Vitamin B3 | 0.46mg | 0.2mg |
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| Vitamin B6 | 0.06mg |
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| Folate | 6µg |
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| Saturated Fat | 0.067g |
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| Monounsaturated Fat | 0.075g |
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| Polyunsaturated fat | 0.213g |
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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
7%
12%
Minerals Daily Need Coverage Score
15%
16%
Comparison summary
Which food is richer in minerals?
Prickly pear is relatively richer in minerals
Which food contains less Sodium?
Carissa (natal-plum) contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Carissa (natal-plum) is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Carissa (natal-plum) is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.