Elderberry vs. Papaya — In-Depth Nutrition Comparison
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The main differences between Elderberry and Papaya
- Elderberry is richer in Fiber, Iron, and Vitamin B6, yet Papaya is richer in Vitamin C, and Folate.
- Daily need coverage for Vitamin C from Papaya is 28% higher.
- Elderberry contains 6 times more Iron than Papaya. Elderberry contains 1.6mg of Iron, while Papaya contains 0.25mg.
Food types used in this article are Elderberries, raw and Papayas, raw.
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
+90%
Contains
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Iron
+540%
Contains
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Phosphorus
+290%
Contains
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Potassium
+53.8%
Contains
less
Sodium
-25%
Contains
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Zinc
+37.5%
Contains
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Copper
+35.6%
Contains
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Magnesium
+320%
Equal in Selenium - 0.6
Contains
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Calcium
+90%
Contains
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Iron
+540%
Contains
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Phosphorus
+290%
Contains
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Potassium
+53.8%
Contains
less
Sodium
-25%
Contains
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Zinc
+37.5%
Contains
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Copper
+35.6%
Contains
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Magnesium
+320%
Equal in Selenium - 0.6
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 B1
+204.3%
Contains
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Vitamin B2
+122.2%
Contains
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Vitamin B3
+40.1%
Contains
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Vitamin B6
+505.3%
Contains
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Vitamin A
+58.3%
Contains
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Vitamin C
+69.2%
Contains
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Vitamin B5
+36.4%
Contains
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Folate
+516.7%
Contains
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Vitamin B1
+204.3%
Contains
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Vitamin B2
+122.2%
Contains
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Vitamin B3
+40.1%
Contains
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Vitamin B6
+505.3%
Contains
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Vitamin A
+58.3%
Contains
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Vitamin C
+69.2%
Contains
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Vitamin B5
+36.4%
Contains
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Folate
+516.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+40.4%
Contains
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Fats
+92.3%
Contains
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Carbs
+70.1%
Contains
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Other
+64.1%
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Water
+10.4%
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
0.47 g
Fats:
0.26 g
Carbs:
10.82 g
Water:
88.06 g
Other:
0.39 g
Contains
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Protein
+40.4%
Contains
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Fats
+92.3%
Contains
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Carbs
+70.1%
Contains
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Other
+64.1%
Contains
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Water
+10.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-71.6%
Contains
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Monounsaturated Fat
+11.1%
Contains
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Polyunsaturated fat
+325.9%
Equal in Monounsaturated Fat - 0.072
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.08 g
Polyunsaturated fat:
0.247 g
Saturated Fat:
0.081 g
Monounsaturated Fat:
0.072 g
Polyunsaturated fat:
0.058 g
Contains
less
Saturated Fat
-71.6%
Contains
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Monounsaturated Fat
+11.1%
Contains
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Polyunsaturated fat
+325.9%
Equal in Monounsaturated Fat - 0.072
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 11.4g | 9.12g |
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| Protein | 0.66g | 0.47g |
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| Fats | 0.5g | 0.26g |
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| Carbs | 18.4g | 10.82g |
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| Calories | 73kcal | 43kcal |
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| Fructose | 3.73g |
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| Sugar | 7.82g |
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| Fiber | 7g | 1.7g |
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| Calcium | 38mg | 20mg |
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| Iron | 1.6mg | 0.25mg |
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| Magnesium | 5mg | 21mg |
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| Phosphorus | 39mg | 10mg |
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| Potassium | 280mg | 182mg |
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| Sodium | 6mg | 8mg |
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| Zinc | 0.11mg | 0.08mg |
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| Copper | 0.061mg | 0.045mg |
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| Manganese | 0.04mg |
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| Selenium | 0.6µg | 0.6µg | |
| Vitamin A | 600IU | 950IU |
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| Vitamin A RAE | 30µg | 47µg |
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| Vitamin E | 0.3mg |
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| Vitamin C | 36mg | 60.9mg |
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| Vitamin B1 | 0.07mg | 0.023mg |
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| Vitamin B2 | 0.06mg | 0.027mg |
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| Vitamin B3 | 0.5mg | 0.357mg |
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| Vitamin B5 | 0.14mg | 0.191mg |
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| Vitamin B6 | 0.23mg | 0.038mg |
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| Folate | 6µg | 37µg |
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| Vitamin K | 2.6µg |
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| Tryptophan | 0.013mg | 0.008mg |
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| Threonine | 0.027mg | 0.011mg |
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| Isoleucine | 0.027mg | 0.008mg |
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| Leucine | 0.06mg | 0.016mg |
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| Lysine | 0.026mg | 0.025mg |
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| Methionine | 0.014mg | 0.002mg |
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| Phenylalanine | 0.04mg | 0.009mg |
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| Valine | 0.033mg | 0.01mg |
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| Histidine | 0.015mg | 0.005mg |
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| Saturated Fat | 0.023g | 0.081g |
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| Monounsaturated Fat | 0.08g | 0.072g |
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| Polyunsaturated fat | 0.247g | 0.058g |
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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%
8%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 7.82g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Elderberry is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 38)
Which food is cheaper?
Elderberry is cheaper (difference - $0.2)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.