Carissa (natal-plum) vs. Pomegranate — In-Depth Nutrition Comparison
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What are the differences between carissa (natal-plum) and pomegranate?
- Carissa (natal-plum) is richer than pomegranate in vitamin C, iron, and copper.
- Carissa (natal-plum)'s daily need coverage for vitamin C is 31% more.
- Carissa (natal-plum) has 4 times more iron than pomegranate. While carissa (natal-plum) has 1.31mg of iron, pomegranate has only 0.3mg.
We used Carissa, (natal-plum), raw and Pomegranates, raw types 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 | +33.3% |
| Contains more IronIron | +336.7% |
| Contains more CopperCopper | +32.9% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +414.3% |
| 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 | +272.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +67.5% |
| Contains more Vitamin B3Vitamin B3 | +46.5% |
| 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 | 10.2mg | 31% |
| Fiber | 4g | 16% | |
| Vitamin K | 16.4µg | 14% | |
| Iron | 1.31mg | 0.3mg | 13% |
| Folate | 38µg | 10% | |
| Vitamin B5 | 0.377mg | 8% | |
| Copper | 0.21mg | 0.158mg | 6% |
| Vitamin B6 | 0.075mg | 6% | |
| Manganese | 0.119mg | 5% | |
| Phosphorus | 7mg | 36mg | 4% |
| Vitamin E | 0.6mg | 4% | |
| Zinc | 0.35mg | 3% | |
| Protein | 0.5g | 1.67g | 2% |
| Carbs | 13.63g | 18.7g | 2% |
| Vitamin B1 | 0.04mg | 0.067mg | 2% |
| Calories | 62kcal | 83kcal | 1% |
| Magnesium | 16mg | 12mg | 1% |
| Potassium | 260mg | 236mg | 1% |
| Selenium | 0.5µg | 1% | |
| Vitamin B2 | 0.06mg | 0.053mg | 1% |
| Vitamin B3 | 0.2mg | 0.293mg | 1% |
| Choline | 7.6mg | 1% | |
| Saturated fat | 0.12g | 1% | |
| Polyunsaturated fat | 0.079g | 1% | |
| Protein per 100 calories | 0.81g | 2g | N/A |
| Calories per 10 g protein | 1240kcal | 497kcal | N/A |
| Weight per 100 calories | 161g | 120g | N/A |
| Fats | 1.3g | 1.17g | 0% |
| Net carbs | 13.63g | 14.7g | N/A |
| Calcium | 11mg | 10mg | 0% |
| Sugar | 13.67g | N/A | |
| Sodium | 3mg | 3mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Monounsaturated fat | 0.093g | 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:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more ProteinProtein | +234% |
| Contains more CarbsCarbs | +37.2% |
~equal in
Fats
~1.17g
~equal in
Water
~77.93g
