Elderberry vs. Dried fruit — In-Depth Nutrition Comparison
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Significant differences between Elderberry and Dried fruit
- Elderberry has more Vitamin C, and Vitamin B6, however, Dried fruit is richer in Copper, Potassium, Vitamin A RAE, Iron, Vitamin B3, Vitamin B5, and Magnesium.
- Elderberry covers your daily Vitamin C needs 39% more than Dried fruit.
- Dried fruit has 2 times less Vitamin B6 than Elderberry. Elderberry has 0.23mg of Vitamin B6, while Dried fruit has 0.143mg.
Specific food types used in this comparison are Elderberries, raw and Apricots, dried, sulfured, uncooked.
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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
less
Sodium
-40%
Contains
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Calcium
+44.7%
Contains
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Iron
+66.3%
Contains
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Magnesium
+540%
Contains
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Phosphorus
+82.1%
Contains
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Potassium
+315%
Contains
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Zinc
+254.5%
Contains
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Copper
+462.3%
Contains
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Selenium
+266.7%
Contains
less
Sodium
-40%
Contains
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Calcium
+44.7%
Contains
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Iron
+66.3%
Contains
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Magnesium
+540%
Contains
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Phosphorus
+82.1%
Contains
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Potassium
+315%
Contains
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Zinc
+254.5%
Contains
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Copper
+462.3%
Contains
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Selenium
+266.7%
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
+3500%
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Vitamin B1
+366.7%
Contains
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Vitamin B6
+60.8%
Contains
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Vitamin A
+500.7%
Contains
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Vitamin B2
+23.3%
Contains
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Vitamin B3
+417.8%
Contains
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Vitamin B5
+268.6%
Contains
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Folate
+66.7%
Contains
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Vitamin C
+3500%
Contains
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Vitamin B1
+366.7%
Contains
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Vitamin B6
+60.8%
Contains
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Vitamin A
+500.7%
Contains
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Vitamin B2
+23.3%
Contains
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Vitamin B3
+417.8%
Contains
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Vitamin B5
+268.6%
Contains
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Folate
+66.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+158.3%
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Protein
+413.6%
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Carbs
+240.4%
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Other
+301.6%
Equal in Fats - 0.51
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Contains
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Water
+158.3%
Contains
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Protein
+413.6%
Contains
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Carbs
+240.4%
Contains
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Other
+301.6%
Equal in Fats - 0.51
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+233.8%
Contains
less
Saturated Fat
-26.1%
Equal in Monounsaturated Fat - 0.074
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.08 g
Polyunsaturated fat:
0.247 g
Saturated Fat:
0.017 g
Monounsaturated Fat:
0.074 g
Polyunsaturated fat:
0.074 g
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Polyunsaturated fat
+233.8%
Contains
less
Saturated Fat
-26.1%
Equal in Monounsaturated Fat - 0.074
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Saturated Fat | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 11.4g | 55.34g | |
Protein | 0.66g | 3.39g | |
Fats | 0.5g | 0.51g | |
Carbs | 18.4g | 62.64g | |
Calories | 73kcal | 241kcal | |
Starch | 0.35g | ||
Fructose | 12.47g | ||
Sugar | 53.44g | ||
Fiber | 7g | 7.3g | |
Calcium | 38mg | 55mg | |
Iron | 1.6mg | 2.66mg | |
Magnesium | 5mg | 32mg | |
Phosphorus | 39mg | 71mg | |
Potassium | 280mg | 1162mg | |
Sodium | 6mg | 10mg | |
Zinc | 0.11mg | 0.39mg | |
Copper | 0.061mg | 0.343mg | |
Manganese | 0.235mg | ||
Selenium | 0.6µg | 2.2µg | |
Vitamin A | 600IU | 3604IU | |
Vitamin A RAE | 30µg | 180µg | |
Vitamin E | 4.33mg | ||
Vitamin C | 36mg | 1mg | |
Vitamin B1 | 0.07mg | 0.015mg | |
Vitamin B2 | 0.06mg | 0.074mg | |
Vitamin B3 | 0.5mg | 2.589mg | |
Vitamin B5 | 0.14mg | 0.516mg | |
Vitamin B6 | 0.23mg | 0.143mg | |
Folate | 6µg | 10µg | |
Vitamin K | 3.1µg | ||
Tryptophan | 0.013mg | 0.016mg | |
Threonine | 0.027mg | 0.073mg | |
Isoleucine | 0.027mg | 0.063mg | |
Leucine | 0.06mg | 0.105mg | |
Lysine | 0.026mg | 0.083mg | |
Methionine | 0.014mg | 0.015mg | |
Phenylalanine | 0.04mg | 0.062mg | |
Valine | 0.033mg | 0.078mg | |
Histidine | 0.015mg | 0.047mg | |
Saturated Fat | 0.023g | 0.017g | |
Monounsaturated Fat | 0.08g | 0.074g | |
Polyunsaturated fat | 0.247g | 0.074g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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%
38%
Minerals Daily Need Coverage Score
14%
44%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 31)
Which food is cheaper?
Elderberry is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Dried fruit is lower in Saturated Fat (difference - 0.006g)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)