Guava vs. Elderberry — In-Depth Nutrition Comparison
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What are the differences between Guava and Elderberry?
- Guava is higher in Vitamin C, Copper, Folate, and Vitamin B5, however, Elderberry is richer in Iron, Vitamin B6, and Fiber.
- Guava's daily need coverage for Vitamin C is 214% more.
- Elderberry contains 8 times less Folate than Guava. Guava contains 49µg of Folate, while Elderberry contains 6µg.
We used Guavas, common, raw and Elderberries, raw types in this article.
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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Magnesium
+340%
Contains
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Potassium
+48.9%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+109.1%
Contains
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Copper
+277%
Contains
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Calcium
+111.1%
Contains
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Iron
+515.4%
Equal in Phosphorus - 39
Equal in Selenium - 0.6
Contains
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Magnesium
+340%
Contains
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Potassium
+48.9%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+109.1%
Contains
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Copper
+277%
Contains
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Calcium
+111.1%
Contains
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Iron
+515.4%
Equal in Phosphorus - 39
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 C
+534.2%
Contains
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Vitamin B3
+116.8%
Contains
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Vitamin B5
+222.1%
Contains
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Folate
+716.7%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B6
+109.1%
Equal in Vitamin A - 600
Equal in Vitamin B1 - 0.07
Contains
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Vitamin C
+534.2%
Contains
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Vitamin B3
+116.8%
Contains
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Vitamin B5
+222.1%
Contains
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Folate
+716.7%
Contains
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Vitamin B2
+50%
Contains
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Vitamin B6
+109.1%
Equal in Vitamin A - 600
Equal in Vitamin B1 - 0.07
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+286.4%
Contains
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Fats
+90%
Contains
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Other
+115.6%
Contains
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Carbs
+28.5%
Equal in Water - 79.8
Protein:
2.55 g
Fats:
0.95 g
Carbs:
14.32 g
Water:
80.8 g
Other:
1.38 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Contains
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Protein
+286.4%
Contains
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Fats
+90%
Contains
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Other
+115.6%
Contains
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Carbs
+28.5%
Equal in Water - 79.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+62.3%
Contains
less
Saturated Fat
-91.5%
Equal in Monounsaturated Fat - 0.08
Saturated Fat:
0.272 g
Monounsaturated Fat:
0.087 g
Polyunsaturated fat:
0.401 g
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.08 g
Polyunsaturated fat:
0.247 g
Contains
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Polyunsaturated fat
+62.3%
Contains
less
Saturated Fat
-91.5%
Equal in Monounsaturated Fat - 0.08
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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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 8.92g | 11.4g |
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| Protein | 2.55g | 0.66g |
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| Fats | 0.95g | 0.5g |
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| Carbs | 14.32g | 18.4g |
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| Calories | 68kcal | 73kcal |
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| Sugar | 8.92g |
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| Fiber | 5.4g | 7g |
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| Calcium | 18mg | 38mg |
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| Iron | 0.26mg | 1.6mg |
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| Magnesium | 22mg | 5mg |
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| Phosphorus | 40mg | 39mg |
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| Potassium | 417mg | 280mg |
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| Sodium | 2mg | 6mg |
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| Zinc | 0.23mg | 0.11mg |
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| Copper | 0.23mg | 0.061mg |
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| Manganese | 0.15mg |
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| Selenium | 0.6µg | 0.6µg | |
| Vitamin A | 624IU | 600IU |
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| Vitamin A RAE | 31µg | 30µg |
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| Vitamin E | 0.73mg |
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| Vitamin C | 228.3mg | 36mg |
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| Vitamin B1 | 0.067mg | 0.07mg |
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| Vitamin B2 | 0.04mg | 0.06mg |
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| Vitamin B3 | 1.084mg | 0.5mg |
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| Vitamin B5 | 0.451mg | 0.14mg |
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| Vitamin B6 | 0.11mg | 0.23mg |
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| Folate | 49µg | 6µg |
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| Vitamin K | 2.6µg |
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| Tryptophan | 0.022mg | 0.013mg |
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| Threonine | 0.096mg | 0.027mg |
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| Isoleucine | 0.093mg | 0.027mg |
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| Leucine | 0.171mg | 0.06mg |
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| Lysine | 0.072mg | 0.026mg |
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| Methionine | 0.016mg | 0.014mg |
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| Phenylalanine | 0.006mg | 0.04mg |
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| Valine | 0.087mg | 0.033mg |
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| Histidine | 0.022mg | 0.015mg |
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| Saturated Fat | 0.272g | 0.023g |
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| Monounsaturated Fat | 0.087g | 0.08g |
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| Polyunsaturated fat | 0.401g | 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 |
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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
80%
22%
Minerals Daily Need Coverage Score
19%
14%
Comparison summary
Which food is richer in minerals?
Guava is relatively richer in minerals
Which food contains less Sodium?
Guava contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Guava is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 8.92g)
Which food is lower in Saturated Fat?
Elderberry is lower in Saturated Fat (difference - 0.249g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 31)
Which food is cheaper?
Elderberry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)