Carissa (natal-plum) vs. Coconut — In-Depth Nutrition Comparison
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A recap on the differences between carissa (natal-plum) and coconut
- Carissa (natal-plum) has more vitamin C; however, coconut is higher in fats, copper, phosphorus, iron, and protein.
- Coconut covers your daily fats needs 50% more than carissa (natal-plum).
- Coconut contains 12 times less vitamin C than carissa (natal-plum). Carissa (natal-plum) contains 38mg of vitamin C, while coconut contains 3.3mg.
Food varieties used in this article are Carissa, (natal-plum), raw and Nuts, coconut meat, raw.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -85% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +27.3% |
| Contains more PotassiumPotassium | +36.9% |
| Contains more IronIron | +85.5% |
| Contains more CopperCopper | +107.1% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +1514.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +1051.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +65% |
| Contains more Vitamin B3Vitamin B3 | +170% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 135% | |
| Manganese | 1.5mg | 65% | |
| Fats | 1.3g | 33.49g | 50% |
| Vitamin C | 38mg | 3.3mg | 39% |
| Fiber | 9g | 36% | |
| Copper | 0.21mg | 0.435mg | 25% |
| Selenium | 10.1µg | 18% | |
| Calories | 62kcal | 354kcal | 15% |
| Phosphorus | 7mg | 113mg | 15% |
| Iron | 1.31mg | 2.43mg | 14% |
| Zinc | 1.1mg | 10% | |
| Folate | 26µg | 7% | |
| Protein | 0.5g | 3.33g | 6% |
| Vitamin B5 | 0.3mg | 6% | |
| Magnesium | 16mg | 32mg | 4% |
| Vitamin B6 | 0.054mg | 4% | |
| Monounsaturated fat | 1.425g | 4% | |
| Potassium | 260mg | 356mg | 3% |
| Vitamin B2 | 0.06mg | 0.02mg | 3% |
| Vitamin E | 0.24mg | 2% | |
| Vitamin B1 | 0.04mg | 0.066mg | 2% |
| Vitamin B3 | 0.2mg | 0.54mg | 2% |
| Choline | 12.1mg | 2% | |
| Polyunsaturated fat | 0.366g | 2% | |
| Carbs | 13.63g | 15.23g | 1% |
| Sodium | 3mg | 20mg | 1% |
| Weight per 100 calories | 161g | 28g | N/A |
| Unsaturated / Saturated Fat ratio | 0.06 | N/A | |
| Net carbs | 13.63g | 6.23g | N/A |
| Calcium | 11mg | 14mg | 0% |
| Sugar | 6.23g | N/A | |
| Vitamin A | 2µg | 0µg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0% | |
| Threonine | 0.121mg | 0% | |
| Isoleucine | 0.131mg | 0% | |
| Leucine | 0.247mg | 0% | |
| Lysine | 0.147mg | 0% | |
| Methionine | 0.062mg | 0% | |
| Phenylalanine | 0.169mg | 0% | |
| Valine | 0.202mg | 0% | |
| Histidine | 0.077mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.5 g
Fats:
1.3 g
Carbs:
13.63 g
Water:
84.17 g
Other:
0.4 g
Protein:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more WaterWater | +79.1% |
| Contains more ProteinProtein | +566% |
| Contains more FatsFats | +2476.2% |
| Contains more CarbsCarbs | +11.7% |
