Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Banana
  5. Compare
  6. Banana vs. Elderberry

Banana vs. Elderberry — In-Depth Nutrition Comparison

Compare

How are Banana and Elderberry different?

  • Banana is richer in Vitamin B6, and Magnesium, while Elderberry is higher in Vitamin C, Fiber, and Iron.
  • Elderberry covers your daily need of Vitamin C 30% more than Banana.
  • Banana contains 5 times more Magnesium than Elderberry. Banana contains 27mg of Magnesium, while Elderberry contains 5mg.

Bananas, raw and Elderberries, raw types were used in this article.

Infographic

Banana vs Elderberry infographic
Infographic link

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.
Banana
Banana
7
:
3
Elderberry
Elderberry
Contains more Magnesium +440%
Contains more Potassium +27.9%
Contains less Sodium -83.3%
Contains more Zinc +36.4%
Contains more Copper +27.9%
Contains more Selenium +66.7%
Contains more Calcium +660%
Contains more Iron +515.4%
Contains more Phosphorus +77.3%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Elderberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Contains more Magnesium +440%
Contains more Potassium +27.9%
Contains less Sodium -83.3%
Contains more Zinc +36.4%
Contains more Copper +27.9%
Contains more Selenium +66.7%
Contains more Calcium +660%
Contains more Iron +515.4%
Contains more Phosphorus +77.3%

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.
Banana
Banana
8
:
3
Elderberry
Elderberry
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +33%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +59.6%
Contains more Folate +233.3%
Contains more Vitamin A +837.5%
Contains more Vitamin C +313.8%
Contains more Vitamin B1 +125.8%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Elderberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0%
Contains more Vitamin B2 +21.7%
Contains more Vitamin B3 +33%
Contains more Vitamin B5 +138.6%
Contains more Vitamin B6 +59.6%
Contains more Folate +233.3%
Contains more Vitamin A +837.5%
Contains more Vitamin C +313.8%
Contains more Vitamin B1 +125.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
3
:
2
Elderberry
Elderberry
Contains more Protein +65.2%
Contains more Carbs +24.1%
Contains more Other +29.7%
Contains more Fats +51.5%
Equal in Water - 79.8
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Elderberry
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Protein +65.2%
Contains more Carbs +24.1%
Contains more Other +29.7%
Contains more Fats +51.5%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
0
:
3
Elderberry
Elderberry
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +238.4%
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Elderberry
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +238.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Banana Elderberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Banana Elderberry Opinion
Net carbs 20.24g 11.4g Banana
Protein 1.09g 0.66g Banana
Fats 0.33g 0.5g Elderberry
Carbs 22.84g 18.4g Banana
Calories 89kcal 73kcal Banana
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 12.23g Elderberry
Fiber 2.6g 7g Elderberry
Calcium 5mg 38mg Elderberry
Iron 0.26mg 1.6mg Elderberry
Magnesium 27mg 5mg Banana
Phosphorus 22mg 39mg Elderberry
Potassium 358mg 280mg Banana
Sodium 1mg 6mg Banana
Zinc 0.15mg 0.11mg Banana
Copper 0.078mg 0.061mg Banana
Manganese 0.27mg Banana
Selenium 1µg 0.6µg Banana
Vitamin A 64IU 600IU Elderberry
Vitamin A RAE 3µg 30µg Elderberry
Vitamin E 0.1mg Banana
Vitamin C 8.7mg 36mg Elderberry
Vitamin B1 0.031mg 0.07mg Elderberry
Vitamin B2 0.073mg 0.06mg Banana
Vitamin B3 0.665mg 0.5mg Banana
Vitamin B5 0.334mg 0.14mg Banana
Vitamin B6 0.367mg 0.23mg Banana
Folate 20µg 6µg Banana
Vitamin K 0.5µg Banana
Tryptophan 0.009mg 0.013mg Elderberry
Threonine 0.028mg 0.027mg Banana
Isoleucine 0.028mg 0.027mg Banana
Leucine 0.068mg 0.06mg Banana
Lysine 0.05mg 0.026mg Banana
Methionine 0.008mg 0.014mg Elderberry
Phenylalanine 0.049mg 0.04mg Banana
Valine 0.047mg 0.033mg Banana
Histidine 0.077mg 0.015mg Banana
Saturated Fat 0.112g 0.023g Elderberry
Monounsaturated Fat 0.032g 0.08g Elderberry
Polyunsaturated fat 0.073g 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Banana Elderberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Banana
Banana vs Strawberry
Strawberry
Banana
Banana vs Apple
Apple
Banana
Banana vs Pineapple
Pineapple
Elderberry
Elderberry vs Mulberry
Mulberry
Elderberry
Elderberry vs Blueberry
Blueberry
Elderberry
Elderberry vs Blackberry
Blackberry

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%
Banana
22%
Elderberry
Minerals Daily Need Coverage Score
14%
Banana
14%
Elderberry

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 12.23g)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.089g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 48)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.2)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Banana
Banana is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
  2. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.