Elderberry vs. Rose apple — In-Depth Nutrition Comparison
Compare
Significant differences between Elderberry and Rose apple
- The amount of Iron, and Vitamin C in Elderberry is higher than in Rose apple.
- Elderberry covers your daily Iron needs 19% more than Rose apple.
- Rose apple has 5 times less Phosphorus than Elderberry. Elderberry has 39mg of Phosphorus, while Rose apple has 8mg.
Specific food types used in this comparison are Elderberries, raw and Rose-apples, raw.
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
+31%
Contains
more
Iron
+2185.7%
Contains
more
Phosphorus
+387.5%
Contains
more
Potassium
+127.6%
Contains
more
Zinc
+83.3%
Contains
more
Copper
+281.3%
Contains
less
Sodium
-100%
Equal in Magnesium - 5
Contains
more
Calcium
+31%
Contains
more
Iron
+2185.7%
Contains
more
Phosphorus
+387.5%
Contains
more
Potassium
+127.6%
Contains
more
Zinc
+83.3%
Contains
more
Copper
+281.3%
Contains
less
Sodium
-100%
Equal in Magnesium - 5
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
more
Vitamin A
+77%
Contains
more
Vitamin C
+61.4%
Contains
more
Vitamin B1
+250%
Contains
more
Vitamin B2
+100%
Contains
more
Vitamin B3
+60%
Contains
more
Vitamin A
+77%
Contains
more
Vitamin C
+61.4%
Contains
more
Vitamin B1
+250%
Contains
more
Vitamin B2
+100%
Contains
more
Vitamin B3
+60%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+66.7%
Contains
more
Carbs
+222.8%
Contains
more
Other
+60%
Contains
more
Water
+16.5%
Equal in Protein - 0.6
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
0.6 g
Fats:
0.3 g
Carbs:
5.7 g
Water:
93 g
Other:
0.4 g
Contains
more
Fats
+66.7%
Contains
more
Carbs
+222.8%
Contains
more
Other
+60%
Contains
more
Water
+16.5%
Equal in Protein - 0.6
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 Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 11.4g | 5.7g |
|
| Protein | 0.66g | 0.6g |
|
| Fats | 0.5g | 0.3g |
|
| Carbs | 18.4g | 5.7g |
|
| Calories | 73kcal | 25kcal |
|
| Fiber | 7g |
|
|
| Calcium | 38mg | 29mg |
|
| Iron | 1.6mg | 0.07mg |
|
| Magnesium | 5mg | 5mg | |
| Phosphorus | 39mg | 8mg |
|
| Potassium | 280mg | 123mg |
|
| Sodium | 6mg | 0mg |
|
| Zinc | 0.11mg | 0.06mg |
|
| Copper | 0.061mg | 0.016mg |
|
| Manganese | 0.029mg |
|
|
| Selenium | 0.6µg |
|
|
| Vitamin A | 600IU | 339IU |
|
| Vitamin A RAE | 30µg | 17µg |
|
| Vitamin C | 36mg | 22.3mg |
|
| Vitamin B1 | 0.07mg | 0.02mg |
|
| Vitamin B2 | 0.06mg | 0.03mg |
|
| Vitamin B3 | 0.5mg | 0.8mg |
|
| Vitamin B5 | 0.14mg |
|
|
| Vitamin B6 | 0.23mg |
|
|
| Folate | 6µg |
|
|
| Tryptophan | 0.013mg |
|
|
| Threonine | 0.027mg |
|
|
| Isoleucine | 0.027mg |
|
|
| Leucine | 0.06mg |
|
|
| Lysine | 0.026mg |
|
|
| Methionine | 0.014mg |
|
|
| Phenylalanine | 0.04mg |
|
|
| Valine | 0.033mg |
|
|
| Histidine | 0.015mg |
|
|
| Saturated Fat | 0.023g |
|
|
| Monounsaturated Fat | 0.08g |
|
|
| Polyunsaturated fat | 0.247g |
|
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 |
|
People also compare
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%
10%
Minerals Daily Need Coverage Score
14%
4%
Comparison summary
Which food contains less Sodium?
Rose apple contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rose apple is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 64)
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 cheaper?
?
The foods are relatively equal in price ($)