Elderberry vs. Durian — In-Depth Nutrition Comparison
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Significant differences between Elderberry and Durian
- Elderberry has more Vitamin C, Iron, and Fiber, however, Durian is richer in Vitamin B1, Copper, Vitamin B2, Folate, Vitamin B6, and Magnesium.
- Durian covers your daily Vitamin B1 needs 25% more than Elderberry.
- Durian has 4 times less Iron than Elderberry. Elderberry has 1.6mg of Iron, while Durian has 0.43mg.
Specific food types used in this comparison are Elderberries, raw and Durian, raw or frozen.
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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Calcium
+533.3%
Contains
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Iron
+272.1%
Contains
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Magnesium
+500%
Contains
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Potassium
+55.7%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+154.5%
Contains
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Copper
+239.3%
Equal in Phosphorus - 39
Contains
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Calcium
+533.3%
Contains
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Iron
+272.1%
Contains
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Magnesium
+500%
Contains
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Potassium
+55.7%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+154.5%
Contains
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Copper
+239.3%
Equal in Phosphorus - 39
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.
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Contains
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Vitamin A
+1263.6%
Contains
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Vitamin C
+82.7%
Contains
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Vitamin B1
+434.3%
Contains
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Vitamin B2
+233.3%
Contains
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Vitamin B3
+114.8%
Contains
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Vitamin B5
+64.3%
Contains
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Vitamin B6
+37.4%
Contains
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Folate
+500%
Contains
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Vitamin A
+1263.6%
Contains
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Vitamin C
+82.7%
Contains
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Vitamin B1
+434.3%
Contains
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Vitamin B2
+233.3%
Contains
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Vitamin B3
+114.8%
Contains
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Vitamin B5
+64.3%
Contains
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Vitamin B6
+37.4%
Contains
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Folate
+500%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+22.8%
Contains
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Protein
+122.7%
Contains
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Fats
+966%
Contains
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Carbs
+47.2%
Contains
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Other
+75%
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
1.47 g
Fats:
5.33 g
Carbs:
27.09 g
Water:
64.99 g
Other:
1.12 g
Contains
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Water
+22.8%
Contains
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Protein
+122.7%
Contains
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Fats
+966%
Contains
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Carbs
+47.2%
Contains
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Other
+75%
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 23.29g |
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| Protein | 0.66g | 1.47g |
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| Fats | 0.5g | 5.33g |
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| Carbs | 18.4g | 27.09g |
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| Calories | 73kcal | 147kcal |
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| Fiber | 7g | 3.8g |
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| Calcium | 38mg | 6mg |
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| Iron | 1.6mg | 0.43mg |
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| Magnesium | 5mg | 30mg |
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| Phosphorus | 39mg | 39mg | |
| Potassium | 280mg | 436mg |
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| Sodium | 6mg | 2mg |
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| Zinc | 0.11mg | 0.28mg |
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| Copper | 0.061mg | 0.207mg |
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| Manganese | 0.325mg |
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| Selenium | 0.6µg |
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| Vitamin A | 600IU | 44IU |
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| Vitamin A RAE | 30µg | 2µg |
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| Vitamin C | 36mg | 19.7mg |
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| Vitamin B1 | 0.07mg | 0.374mg |
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| Vitamin B2 | 0.06mg | 0.2mg |
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| Vitamin B3 | 0.5mg | 1.074mg |
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| Vitamin B5 | 0.14mg | 0.23mg |
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| Vitamin B6 | 0.23mg | 0.316mg |
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| Folate | 6µg | 36µg |
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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 | 0.023g |
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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 |
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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%
28%
Minerals Daily Need Coverage Score
14%
21%
Comparison summary
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 49)
Which food is cheaper?
Elderberry is cheaper (difference - $1)
Which food contains less Sodium?
Durian contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Durian is lower in Saturated Fat (difference - 0.023g)
Which food is richer in vitamins?
Durian is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.