Elderberry vs. Pitanga (Surinam cherry) — In-Depth Nutrition Comparison
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The main differences between Elderberry and Pitanga (Surinam cherry)
- Elderberry is richer in Iron, Vitamin C, and Potassium, yet Pitanga (Surinam cherry) is richer in Vitamin A RAE.
- Daily need coverage for Iron from Elderberry is 18% higher.
- Elderberry contains 4 times more Calcium than Pitanga (Surinam cherry). Elderberry contains 38mg of Calcium, while Pitanga (Surinam cherry) contains 9mg.
Food types used in this article are Elderberries, raw and Pitanga, (surinam-cherry), 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
+322.2%
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Iron
+700%
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Phosphorus
+254.5%
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Potassium
+171.8%
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Magnesium
+140%
Contains
less
Sodium
-50%
Contains
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Calcium
+322.2%
Contains
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Iron
+700%
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Phosphorus
+254.5%
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Potassium
+171.8%
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Magnesium
+140%
Contains
less
Sodium
-50%
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 C
+36.9%
Contains
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Vitamin B1
+133.3%
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Vitamin B2
+50%
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Vitamin B3
+66.7%
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Vitamin A
+150%
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Vitamin C
+36.9%
Contains
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Vitamin B1
+133.3%
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Vitamin B2
+50%
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Vitamin B3
+66.7%
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Vitamin A
+150%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+25%
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Carbs
+145.7%
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Other
+28%
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Protein
+21.2%
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Water
+13.8%
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
0.8 g
Fats:
0.4 g
Carbs:
7.49 g
Water:
90.81 g
Other:
0.5 g
Contains
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Fats
+25%
Contains
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Carbs
+145.7%
Contains
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Other
+28%
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Protein
+21.2%
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Water
+13.8%
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 Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 7.49g |
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| Protein | 0.66g | 0.8g |
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| Fats | 0.5g | 0.4g |
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| Carbs | 18.4g | 7.49g |
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| Calories | 73kcal | 33kcal |
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| Fiber | 7g |
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| Calcium | 38mg | 9mg |
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| Iron | 1.6mg | 0.2mg |
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| Magnesium | 5mg | 12mg |
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| Phosphorus | 39mg | 11mg |
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| Potassium | 280mg | 103mg |
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| Sodium | 6mg | 3mg |
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| Zinc | 0.11mg |
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| Copper | 0.061mg |
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| Selenium | 0.6µg |
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| Vitamin A | 600IU | 1500IU |
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| Vitamin A RAE | 30µg | 75µg |
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| Vitamin C | 36mg | 26.3mg |
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| Vitamin B1 | 0.07mg | 0.03mg |
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| Vitamin B2 | 0.06mg | 0.04mg |
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| Vitamin B3 | 0.5mg | 0.3mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.23mg |
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| Folate | 6µg |
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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 | Equal | |
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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%
17%
Minerals Daily Need Coverage Score
14%
3%
Comparison summary
Which food contains less Sodium?
Pitanga (Surinam cherry) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pitanga (Surinam cherry) is lower in Saturated Fat (difference - 0.023g)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry 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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)