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  6. Elderberry vs. Apricot

Elderberry vs. Apricot — In-Depth Nutrition Comparison

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How are Elderberry and Apricot different?

  • Elderberry is higher in Vitamin C, Fiber, Iron, and Vitamin B6, however, Apricot is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin C from Elderberry is 29% higher.
  • Elderberry contains 4 times more Vitamin B6 than Apricot. While Elderberry contains 0.23mg of Vitamin B6, Apricot contains only 0.054mg.

Elderberries, raw and Apricots, raw are the varieties used in this article.

Infographic

Elderberry vs Apricot 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
5
:
5
Apricot
Apricot
Contains more Calcium +192.3%
Contains more Iron +310.3%
Contains more Phosphorus +69.6%
Contains more Selenium +500%
Contains more Magnesium +100%
Contains less Sodium -83.3%
Contains more Zinc +81.8%
Contains more Copper +27.9%
Equal in Potassium - 259
Elderberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Apricot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 8% 10% 23% 1% 6% 27% 11% 1%
Contains more Calcium +192.3%
Contains more Iron +310.3%
Contains more Phosphorus +69.6%
Contains more Selenium +500%
Contains more Magnesium +100%
Contains less Sodium -83.3%
Contains more Zinc +81.8%
Contains more Copper +27.9%
Equal in Potassium - 259

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
4
:
7
Apricot
Apricot
Contains more Vitamin C +260%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +325.9%
Contains more Vitamin A +113.2%
Contains more Vitamin B3 +20%
Contains more Vitamin B5 +71.4%
Contains more Folate +50%
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%
Apricot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 18% 0% 34% 8% 10% 12% 15% 13% 7% 0% 9%
Contains more Vitamin C +260%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B6 +325.9%
Contains more Vitamin A +113.2%
Contains more Vitamin B3 +20%
Contains more Vitamin B5 +71.4%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Elderberry
Elderberry
2
:
3
Apricot
Apricot
Contains more Fats +28.2%
Contains more Carbs +65.5%
Contains more Protein +112.1%
Contains more Other +15.6%
Equal in Water - 86.35
Elderberry
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Apricot
11% 86%
Protein: 1.4 g
Fats: 0.39 g
Carbs: 11.12 g
Water: 86.35 g
Other: 0.74 g
Contains more Fats +28.2%
Contains more Carbs +65.5%
Contains more Protein +112.1%
Contains more Other +15.6%
Equal in Water - 86.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Elderberry
Elderberry
2
:
1
Apricot
Apricot
Contains less Saturated Fat -14.8%
Contains more Polyunsaturated fat +220.8%
Contains more Monounsaturated Fat +112.5%
Elderberry
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Apricot
10% 62% 28%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.17 g
Polyunsaturated fat: 0.077 g
Contains less Saturated Fat -14.8%
Contains more Polyunsaturated fat +220.8%
Contains more Monounsaturated Fat +112.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Apricot Opinion
Net carbs 11.4g 9.12g Elderberry
Protein 0.66g 1.4g Apricot
Fats 0.5g 0.39g Elderberry
Carbs 18.4g 11.12g Elderberry
Calories 73kcal 48kcal Elderberry
Fructose 0.94g Apricot
Sugar 9.24g Elderberry
Fiber 7g 2g Elderberry
Calcium 38mg 13mg Elderberry
Iron 1.6mg 0.39mg Elderberry
Magnesium 5mg 10mg Apricot
Phosphorus 39mg 23mg Elderberry
Potassium 280mg 259mg Elderberry
Sodium 6mg 1mg Apricot
Zinc 0.11mg 0.2mg Apricot
Copper 0.061mg 0.078mg Apricot
Manganese 0.077mg Apricot
Selenium 0.6µg 0.1µg Elderberry
Vitamin A 600IU 1279IU Apricot
Vitamin A RAE 30µg 96µg Apricot
Vitamin E 0.89mg Apricot
Vitamin C 36mg 10mg Elderberry
Vitamin B1 0.07mg 0.03mg Elderberry
Vitamin B2 0.06mg 0.04mg Elderberry
Vitamin B3 0.5mg 0.6mg Apricot
Vitamin B5 0.14mg 0.24mg Apricot
Vitamin B6 0.23mg 0.054mg Elderberry
Folate 6µg 9µg Apricot
Vitamin K 3.3µg Apricot
Tryptophan 0.013mg 0.015mg Apricot
Threonine 0.027mg 0.047mg Apricot
Isoleucine 0.027mg 0.041mg Apricot
Leucine 0.06mg 0.077mg Apricot
Lysine 0.026mg 0.097mg Apricot
Methionine 0.014mg 0.006mg Elderberry
Phenylalanine 0.04mg 0.052mg Apricot
Valine 0.033mg 0.047mg Apricot
Histidine 0.015mg 0.027mg Apricot
Saturated Fat 0.023g 0.027g Elderberry
Monounsaturated Fat 0.08g 0.17g Apricot
Polyunsaturated fat 0.247g 0.077g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Apricot
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
16%
Apricot
Minerals Daily Need Coverage Score
14%
Elderberry
10%
Apricot

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 9.24g)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.004g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 34)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.5)
Which food contains less Sodium?
Apricot
Apricot contains less Sodium (difference - 5mg)
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.
Which food is richer in vitamins?
?
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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients
  2. Apricot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171697/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.