Currant vs. Carissa (natal-plum) — In-Depth Nutrition Comparison
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A recap on the differences between currants and carissa (natal-plum)
- Currants have more phosphorus; however, carissa (natal-plum) is higher in copper.
- Carissa (natal-plum) covers your daily copper needs 11% more than currants.
- Carissa (natal-plum) contains 6 times less phosphorus than currants. Currants contain 44mg of phosphorus, while carissa (natal-plum) contains 7mg.
Food varieties used in this article are Currants, red, and white, raw and Carissa, (natal-plum), 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 more CalciumCalcium | +200% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +528.6% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +23.1% |
| Contains more IronIron | +31% |
| Contains more CopperCopper | +96.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 4.3g | 17% | |
| Copper | 0.107mg | 0.21mg | 11% |
| Vitamin K | 11µg | 9% | |
| Manganese | 0.186mg | 8% | |
| Phosphorus | 44mg | 7mg | 5% |
| Vitamin B6 | 0.07mg | 5% | |
| Iron | 1mg | 1.31mg | 4% |
| Fructose | 3.53g | 4% | |
| Vitamin C | 41mg | 38mg | 3% |
| Protein | 1.4g | 0.5g | 2% |
| Fats | 0.2g | 1.3g | 2% |
| Calcium | 33mg | 11mg | 2% |
| Zinc | 0.23mg | 2% | |
| Folate | 8µg | 2% | |
| Magnesium | 13mg | 16mg | 1% |
| Vitamin E | 0.1mg | 1% | |
| Selenium | 0.6µg | 1% | |
| Vitamin B2 | 0.05mg | 0.06mg | 1% |
| Vitamin B3 | 0.1mg | 0.2mg | 1% |
| Vitamin B5 | 0.064mg | 1% | |
| Choline | 7.6mg | 1% | |
| Polyunsaturated fat | 0.088g | 1% | |
| Calories | 56kcal | 62kcal | 0% |
| Protein per 100 calories | 2.5g | 0.81g | N/A |
| Calories per 10 g protein | 400kcal | 1240kcal | N/A |
| Weight per 100 calories | 179g | 161g | N/A |
| Net carbs | 9.5g | 13.63g | N/A |
| Carbs | 13.8g | 13.63g | 0% |
| Potassium | 275mg | 260mg | 0% |
| Sugar | 7.37g | N/A | |
| Sodium | 1mg | 3mg | 0% |
| Vitamin A | 2µg | 2µg | 0% |
| Vitamin B1 | 0.04mg | 0.04mg | 0% |
| Saturated fat | 0.017g | 0% | |
| Monounsaturated fat | 0.028g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.4 g
Fats:
0.2 g
Carbs:
13.8 g
Water:
83.95 g
Other:
0.65 g
Protein:
0.5 g
Fats:
1.3 g
Carbs:
13.63 g
Water:
84.17 g
Other:
0.4 g
| Contains more ProteinProtein | +180% |
| Contains more FatsFats | +550% |
~equal in
Carbs
~13.63g
~equal in
Water
~84.17g
