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Elderberry vs. Pear — In-Depth Nutrition Comparison

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Significant differences between Elderberry and Pear

  • The amount of Vitamin C, Iron, Fiber, and Vitamin B6 in Elderberry is higher than in Pear.
  • Elderberry covers your daily Vitamin C needs 35% more than Pear.
  • Pear has 9 times less Iron than Elderberry. Elderberry has 1.6mg of Iron, while Pear has 0.18mg.

Specific food types used in this comparison are Elderberries, raw and Pears, raw.

Infographic

Elderberry vs Pear 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.
Contains more Calcium +322.2%
Contains more Iron +788.9%
Contains more Phosphorus +225%
Contains more Potassium +141.4%
Contains more Selenium +500%
Contains more Magnesium +40%
Contains less Sodium -83.3%
Contains more Copper +34.4%
Equal in Zinc - 0.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 7% 5% 6% 11% 1% 3% 28% 7% 1%
Contains more Calcium +322.2%
Contains more Iron +788.9%
Contains more Phosphorus +225%
Contains more Potassium +141.4%
Contains more Selenium +500%
Contains more Magnesium +40%
Contains less Sodium -83.3%
Contains more Copper +34.4%
Equal in Zinc - 0.1

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.
:
4
Pear
Contains more Vitamin A +2300%
Contains more Vitamin C +737.2%
Contains more Vitamin B1 +483.3%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +210.6%
Contains more Vitamin B5 +185.7%
Contains more Vitamin B6 +693.1%
Contains more Folate +16.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 15% 3% 6% 4% 3% 7% 6% 0% 11%
Contains more Vitamin A +2300%
Contains more Vitamin C +737.2%
Contains more Vitamin B1 +483.3%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +210.6%
Contains more Vitamin B5 +185.7%
Contains more Vitamin B6 +693.1%
Contains more Folate +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +83.3%
Contains more Fats +257.1%
Contains more Carbs +20.8%
Contains more Other +106.5%
Equal in Water - 83.96
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
15% 84%
Protein: 0.36 g
Fats: 0.14 g
Carbs: 15.23 g
Water: 83.96 g
Other: 0.31 g
Contains more Protein +83.3%
Contains more Fats +257.1%
Contains more Carbs +20.8%
Contains more Other +106.5%
Equal in Water - 83.96

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +162.8%
Equal in Saturated Fat - 0.022
Equal in Monounsaturated Fat - 0.084
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
11% 42% 47%
Saturated Fat: 0.022 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.094 g
Contains more Polyunsaturated fat +162.8%
Equal in Saturated Fat - 0.022
Equal in Monounsaturated Fat - 0.084

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Pear Opinion
Net carbs 11.4g 12.13g Pear
Protein 0.66g 0.36g Elderberry
Fats 0.5g 0.14g Elderberry
Carbs 18.4g 15.23g Elderberry
Calories 73kcal 57kcal Elderberry
Fructose 6.42g Pear
Sugar 9.75g Elderberry
Fiber 7g 3.1g Elderberry
Calcium 38mg 9mg Elderberry
Iron 1.6mg 0.18mg Elderberry
Magnesium 5mg 7mg Pear
Phosphorus 39mg 12mg Elderberry
Potassium 280mg 116mg Elderberry
Sodium 6mg 1mg Pear
Zinc 0.11mg 0.1mg Elderberry
Copper 0.061mg 0.082mg Pear
Manganese 0.048mg Pear
Selenium 0.6µg 0.1µg Elderberry
Vitamin A 600IU 25IU Elderberry
Vitamin A RAE 30µg 1µg Elderberry
Vitamin E 0.12mg Pear
Vitamin C 36mg 4.3mg Elderberry
Vitamin B1 0.07mg 0.012mg Elderberry
Vitamin B2 0.06mg 0.026mg Elderberry
Vitamin B3 0.5mg 0.161mg Elderberry
Vitamin B5 0.14mg 0.049mg Elderberry
Vitamin B6 0.23mg 0.029mg Elderberry
Folate 6µg 7µg Pear
Vitamin K 4.4µg Pear
Tryptophan 0.013mg 0.002mg Elderberry
Threonine 0.027mg 0.011mg Elderberry
Isoleucine 0.027mg 0.011mg Elderberry
Leucine 0.06mg 0.019mg Elderberry
Lysine 0.026mg 0.017mg Elderberry
Methionine 0.014mg 0.002mg Elderberry
Phenylalanine 0.04mg 0.011mg Elderberry
Valine 0.033mg 0.017mg Elderberry
Histidine 0.015mg 0.002mg Elderberry
Saturated Fat 0.023g 0.022g Pear
Monounsaturated Fat 0.08g 0.084g Pear
Polyunsaturated fat 0.247g 0.094g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Pear
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%
Pear
Minerals Daily Need Coverage Score
14%
Elderberry
7%
Pear

Comparison summary

Which food contains less Sodium?
Pear
Pear contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Pear
Pear is lower in Saturated Fat (difference - 0.001g)
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 9.75g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 38)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.4)
Which food is richer in minerals?
Elderberry
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.

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. Pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169118/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.