Crateva religiosa vs. Elderberry — In-Depth Nutrition Comparison
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A recap on differences between Crateva religiosa and Elderberry
- Crateva religiosa is higher in Vitamin C, yet Elderberry is higher in Fiber.
- Crateva religiosa covers your daily Vitamin C needs 20% more than Elderberry.
- Crateva religiosa contains 5 times more Magnesium than Elderberry. While Crateva religiosa contains 24mg of Magnesium, Elderberry contains only 5mg.
Food varieties used in this article are Abiyuch, raw and Elderberries, raw.
Infographic
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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
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Magnesium
+380%
Contains
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Phosphorus
+20.5%
Contains
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Zinc
+181.8%
Contains
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Calcium
+375%
Contains
less
Sodium
-70%
Equal in Iron - 1.6
Equal in Potassium - 280
Equal in Copper - 0.061
Contains
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Magnesium
+380%
Contains
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Phosphorus
+20.5%
Contains
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Zinc
+181.8%
Contains
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Calcium
+375%
Contains
less
Sodium
-70%
Equal in Iron - 1.6
Equal in Potassium - 280
Equal in Copper - 0.061
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
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Vitamin C
+50.3%
Contains
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Vitamin A
+500%
Contains
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Vitamin C
+50.3%
Contains
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Vitamin A
+500%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+127.3%
Contains
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Other
+40.6%
Contains
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Fats
+400%
Equal in Carbs - 18.4
Equal in Water - 79.8
Protein:
1.5 g
Fats:
0.1 g
Carbs:
17.6 g
Water:
79.9 g
Other:
0.9 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Contains
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Protein
+127.3%
Contains
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Other
+40.6%
Contains
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Fats
+400%
Equal in Carbs - 18.4
Equal in Water - 79.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-39.1%
Saturated Fat:
0.014 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0 g
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.08 g
Polyunsaturated fat:
0.247 g
Contains
less
Saturated Fat
-39.1%
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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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.3g | 11.4g |
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| Protein | 1.5g | 0.66g |
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| Fats | 0.1g | 0.5g |
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| Carbs | 17.6g | 18.4g |
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| Calories | 69kcal | 73kcal |
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| Fructose | 3.8g |
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| Sugar | 8.55g |
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| Fiber | 5.3g | 7g |
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| Calcium | 8mg | 38mg |
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| Iron | 1.61mg | 1.6mg |
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| Magnesium | 24mg | 5mg |
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| Phosphorus | 47mg | 39mg |
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| Potassium | 304mg | 280mg |
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| Sodium | 20mg | 6mg |
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| Zinc | 0.31mg | 0.11mg |
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| Copper | 0.057mg | 0.061mg |
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| Manganese | 0.182mg |
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| Selenium | 0.6µg |
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| Vitamin A | 100IU | 600IU |
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| Vitamin A RAE | 5µg | 30µg |
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| Vitamin C | 54.1mg | 36mg |
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| Vitamin B1 | 0.07mg |
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| Vitamin B2 | 0.06mg |
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| Vitamin B3 | 0.5mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.23mg |
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| Folate | 6µg |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.027mg |
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| Leucine | 0.06mg |
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| Lysine | 0.026mg |
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| Methionine | 0.014mg |
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| Phenylalanine | 0.04mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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| Saturated Fat | 0.014g | 0.023g |
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| Monounsaturated Fat | 0.08g |
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| Polyunsaturated fat | 0.247g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
16%
22%
Minerals Daily Need Coverage Score
18%
14%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 8.55g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 14mg)
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food is lower in Cholesterol?
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Crateva religiosa is lower in Saturated Fat (difference - 0.009g)
Which food is richer in minerals?
Crateva religiosa is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)