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  6. Elderberry vs. Apple

Elderberry vs. Apple — In-Depth Nutrition Comparison

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Differences between Elderberry and Apple

  • Apple contains less Vitamin C, Iron, Fiber, Vitamin B6, and Potassium than Elderberry.
  • Elderberry's daily need coverage for Vitamin C is 35% higher.
  • Apple contains 13 times less Iron than Elderberry. Elderberry contains 1.6mg of Iron, while Apple contains 0.12mg.

The food types used in this comparison are Elderberries, raw and Apples, raw, with skin.

Infographic

Elderberry vs Apple 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.
Elderberry
Elderberry
7
:
2
Apple
Apple
Contains more Calcium +533.3%
Contains more Iron +1233.3%
Contains more Phosphorus +254.5%
Contains more Potassium +161.7%
Contains more Zinc +175%
Contains more Copper +125.9%
Contains more Selenium +∞%
Contains less Sodium -83.3%
Equal in Magnesium - 5
Elderberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +533.3%
Contains more Iron +1233.3%
Contains more Phosphorus +254.5%
Contains more Potassium +161.7%
Contains more Zinc +175%
Contains more Copper +125.9%
Contains more Selenium +∞%
Contains less Sodium -83.3%
Equal in Magnesium - 5

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.
Elderberry
Elderberry
8
:
3
Apple
Apple
Contains more Vitamin A +1011.1%
Contains more Vitamin C +682.6%
Contains more Vitamin B1 +311.8%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +449.5%
Contains more Vitamin B5 +129.5%
Contains more Vitamin B6 +461%
Contains more Folate +100%
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%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +1011.1%
Contains more Vitamin C +682.6%
Contains more Vitamin B1 +311.8%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +449.5%
Contains more Vitamin B5 +129.5%
Contains more Vitamin B6 +461%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Elderberry
Elderberry
4
:
1
Apple
Apple
Contains more Protein +153.8%
Contains more Fats +194.1%
Contains more Carbs +33.2%
Contains more Other +220%
Equal in Water - 85.56
Elderberry
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +153.8%
Contains more Fats +194.1%
Contains more Carbs +33.2%
Contains more Other +220%
Equal in Water - 85.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Elderberry
Elderberry
3
:
0
Apple
Apple
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +1042.9%
Contains more Polyunsaturated fat +384.3%
Elderberry
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +1042.9%
Contains more Polyunsaturated fat +384.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Apple Opinion
Net carbs 11.4g 11.41g Apple
Protein 0.66g 0.26g Elderberry
Fats 0.5g 0.17g Elderberry
Carbs 18.4g 13.81g Elderberry
Calories 73kcal 52kcal Elderberry
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g Elderberry
Fiber 7g 2.4g Elderberry
Calcium 38mg 6mg Elderberry
Iron 1.6mg 0.12mg Elderberry
Magnesium 5mg 5mg
Phosphorus 39mg 11mg Elderberry
Potassium 280mg 107mg Elderberry
Sodium 6mg 1mg Apple
Zinc 0.11mg 0.04mg Elderberry
Copper 0.061mg 0.027mg Elderberry
Manganese 0.035mg Apple
Selenium 0.6µg 0µg Elderberry
Vitamin A 600IU 54IU Elderberry
Vitamin A RAE 30µg 3µg Elderberry
Vitamin E 0.18mg Apple
Vitamin C 36mg 4.6mg Elderberry
Vitamin B1 0.07mg 0.017mg Elderberry
Vitamin B2 0.06mg 0.026mg Elderberry
Vitamin B3 0.5mg 0.091mg Elderberry
Vitamin B5 0.14mg 0.061mg Elderberry
Vitamin B6 0.23mg 0.041mg Elderberry
Folate 6µg 3µg Elderberry
Vitamin K 2.2µg Apple
Tryptophan 0.013mg 0.001mg Elderberry
Threonine 0.027mg 0.006mg Elderberry
Isoleucine 0.027mg 0.006mg Elderberry
Leucine 0.06mg 0.013mg Elderberry
Lysine 0.026mg 0.012mg Elderberry
Methionine 0.014mg 0.001mg Elderberry
Phenylalanine 0.04mg 0.006mg Elderberry
Valine 0.033mg 0.012mg Elderberry
Histidine 0.015mg 0.005mg Elderberry
Saturated Fat 0.023g 0.028g Elderberry
Monounsaturated Fat 0.08g 0.007g Elderberry
Polyunsaturated fat 0.247g 0.051g Elderberry

Which food is preferable for your diet?

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

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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
22%
Elderberry
5%
Apple
Minerals Daily Need Coverage Score
14%
Elderberry
4%
Apple

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 10.39g)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 36)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.5)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.