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  6. Elderberry vs. Watermelon

Elderberry vs. Watermelon — In-Depth Nutrition Comparison

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The main differences between Elderberry and Watermelon

  • Elderberry is richer than Watermelon in Vitamin C, Fiber, Iron, and Vitamin B6.
  • Daily need coverage for Vitamin C from Elderberry is 31% higher.
  • Elderberry contains 18 times more Fiber than Watermelon. Elderberry contains 7g of Fiber, while Watermelon contains 0.4g.

Food types used in this article are Elderberries, raw and Watermelon, raw.

Infographic

Elderberry vs Watermelon 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.
Elderberry
Elderberry
7
:
3
Watermelon
Watermelon
Contains more Calcium +442.9%
Contains more Iron +566.7%
Contains more Phosphorus +254.5%
Contains more Potassium +150%
Contains more Copper +45.2%
Contains more Selenium +50%
Contains more Magnesium +100%
Contains less Sodium -83.3%
Equal in Zinc - 0.1
Elderberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +442.9%
Contains more Iron +566.7%
Contains more Phosphorus +254.5%
Contains more Potassium +150%
Contains more Copper +45.2%
Contains more Selenium +50%
Contains more Magnesium +100%
Contains less Sodium -83.3%
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.
Elderberry
Elderberry
7
:
4
Watermelon
Watermelon
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +112.1%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +180.9%
Contains more Vitamin B6 +411.1%
Contains more Folate +100%
Contains more Vitamin B5 +57.9%
Equal in Vitamin A - 569
Elderberry
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%
Watermelon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +112.1%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +180.9%
Contains more Vitamin B6 +411.1%
Contains more Folate +100%
Contains more Vitamin B5 +57.9%
Equal in Vitamin A - 569

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Elderberry
Elderberry
4
:
1
Watermelon
Watermelon
Contains more Fats +233.3%
Contains more Carbs +143.7%
Contains more Other +166.7%
Contains more Water +14.6%
Equal in Protein - 0.61
Elderberry
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Fats +233.3%
Contains more Carbs +143.7%
Contains more Other +166.7%
Contains more Water +14.6%
Equal in Protein - 0.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Elderberry
Elderberry
2
:
1
Watermelon
Watermelon
Contains more Monounsaturated Fat +116.2%
Contains more Polyunsaturated fat +394%
Contains less Saturated Fat -30.4%
Elderberry
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +116.2%
Contains more Polyunsaturated fat +394%
Contains less Saturated Fat -30.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Elderberry Watermelon
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 Watermelon Opinion
Net carbs 11.4g 7.15g Elderberry
Protein 0.66g 0.61g Elderberry
Fats 0.5g 0.15g Elderberry
Carbs 18.4g 7.55g Elderberry
Calories 73kcal 30kcal Elderberry
Fructose 3.36g Watermelon
Sugar 6.2g Elderberry
Fiber 7g 0.4g Elderberry
Calcium 38mg 7mg Elderberry
Iron 1.6mg 0.24mg Elderberry
Magnesium 5mg 10mg Watermelon
Phosphorus 39mg 11mg Elderberry
Potassium 280mg 112mg Elderberry
Sodium 6mg 1mg Watermelon
Zinc 0.11mg 0.1mg Elderberry
Copper 0.061mg 0.042mg Elderberry
Manganese 0.038mg Watermelon
Selenium 0.6µg 0.4µg Elderberry
Vitamin A 600IU 569IU Elderberry
Vitamin A RAE 30µg 28µg Elderberry
Vitamin E 0.05mg Watermelon
Vitamin C 36mg 8.1mg Elderberry
Vitamin B1 0.07mg 0.033mg Elderberry
Vitamin B2 0.06mg 0.021mg Elderberry
Vitamin B3 0.5mg 0.178mg Elderberry
Vitamin B5 0.14mg 0.221mg Watermelon
Vitamin B6 0.23mg 0.045mg Elderberry
Folate 6µg 3µg Elderberry
Vitamin K 0.1µg Watermelon
Tryptophan 0.013mg 0.007mg Elderberry
Threonine 0.027mg 0.027mg
Isoleucine 0.027mg 0.019mg Elderberry
Leucine 0.06mg 0.018mg Elderberry
Lysine 0.026mg 0.062mg Watermelon
Methionine 0.014mg 0.006mg Elderberry
Phenylalanine 0.04mg 0.015mg Elderberry
Valine 0.033mg 0.016mg Elderberry
Histidine 0.015mg 0.006mg Elderberry
Saturated Fat 0.023g 0.016g Watermelon
Monounsaturated Fat 0.08g 0.037g Elderberry
Polyunsaturated fat 0.247g 0.05g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Watermelon
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
9%
Watermelon
Minerals Daily Need Coverage Score
14%
Elderberry
6%
Watermelon

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.007g)
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 6.2g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 76)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.1)
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.