Carissa (natal-plum) vs. Cranberries — In-Depth Nutrition Comparison
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How are carissa (natal-plum) and cranberries different?
- Carissa (natal-plum) has more vitamin C, copper, iron, and potassium than cranberries.
- Daily need coverage for vitamin C for carissa (natal-plum) is 27% higher.
- Carissa (natal-plum) contains 6 times more iron than cranberries. While carissa (natal-plum) contains 1.31mg of iron, cranberries contain only 0.23mg.
Carissa, (natal-plum), raw and Cranberries, raw are the varieties used in this article.
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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 more MagnesiumMagnesium | +166.7% |
| Contains more CalciumCalcium | +37.5% |
| Contains more PotassiumPotassium | +225% |
| Contains more IronIron | +469.6% |
| Contains more CopperCopper | +275% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains less SodiumSodium | -33.3% |
| 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 | +171.4% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +98% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +∞% |
| 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. |
| Vitamin C | 38mg | 14mg | 27% |
| Copper | 0.21mg | 0.056mg | 17% |
| Iron | 1.31mg | 0.23mg | 14% |
| Fiber | 3.6g | 14% | |
| Manganese | 0.267mg | 12% | |
| Vitamin E | 1.32mg | 9% | |
| Vitamin B5 | 0.295mg | 6% | |
| Potassium | 260mg | 80mg | 5% |
| Vitamin B6 | 0.057mg | 4% | |
| Vitamin K | 5µg | 4% | |
| Vitamin B2 | 0.06mg | 0.02mg | 3% |
| Fats | 1.3g | 0.13g | 2% |
| Magnesium | 16mg | 6mg | 2% |
| Vitamin B1 | 0.04mg | 0.012mg | 2% |
| Calories | 62kcal | 46kcal | 1% |
| Carbs | 13.63g | 11.97g | 1% |
| Zinc | 0.09mg | 1% | |
| Phosphorus | 7mg | 11mg | 1% |
| Vitamin B3 | 0.2mg | 0.101mg | 1% |
| Choline | 5.5mg | 1% | |
| Fructose | 0.67g | 1% | |
| Protein | 0.5g | 0.46g | 0% |
| Weight per 100 calories | 161g | 217g | N/A |
| Net carbs | 13.63g | 8.37g | N/A |
| Calcium | 11mg | 8mg | 0% |
| Sugar | 4.27g | N/A | |
| Sodium | 3mg | 2mg | 0% |
| Vitamin A | 2µg | 3µg | 0% |
| Selenium | 0.1µg | 0% | |
| Folate | 1µg | 0% | |
| Saturated fat | 0.008g | 0% | |
| Monounsaturated fat | 0.018g | 0% | |
| Polyunsaturated fat | 0.055g | 0% | |
| Tryptophan | 0.003mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.033mg | 0% | |
| Leucine | 0.053mg | 0% | |
| Lysine | 0.039mg | 0% | |
| Methionine | 0.003mg | 0% | |
| Phenylalanine | 0.036mg | 0% | |
| Valine | 0.045mg | 0% | |
| Histidine | 0.018mg | 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:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more FatsFats | +900% |
| Contains more CarbsCarbs | +13.9% |
~equal in
Protein
~0.46g
~equal in
Water
~87.32g
