Kiwifruit vs. Elderberry — In-Depth Nutrition Comparison
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What are the main differences between Kiwifruit and Elderberry?
- Kiwifruit is richer in Vitamin C, and Copper, while Elderberry is higher in Iron, Fiber, and Vitamin B6.
- Kiwifruit's daily need coverage for Vitamin C is 63% higher.
- Elderberry has 4 times less Folate than Kiwifruit. Kiwifruit has 25µg of Folate, while Elderberry has 6µg.
We used Kiwifruit, green, raw and Elderberries, raw types in this comparison.
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
+240%
Contains
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Potassium
+11.4%
Contains
less
Sodium
-50%
Contains
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Zinc
+27.3%
Contains
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Copper
+113.1%
Contains
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Calcium
+11.8%
Contains
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Iron
+416.1%
Contains
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Phosphorus
+14.7%
Contains
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Selenium
+200%
Contains
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Magnesium
+240%
Contains
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Potassium
+11.4%
Contains
less
Sodium
-50%
Contains
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Zinc
+27.3%
Contains
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Copper
+113.1%
Contains
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Calcium
+11.8%
Contains
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Iron
+416.1%
Contains
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Phosphorus
+14.7%
Contains
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Selenium
+200%
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
+157.5%
Contains
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Vitamin B5
+30.7%
Contains
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Folate
+316.7%
Contains
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Vitamin A
+589.7%
Contains
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Vitamin B1
+159.3%
Contains
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Vitamin B2
+140%
Contains
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Vitamin B3
+46.6%
Contains
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Vitamin B6
+265.1%
Contains
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Vitamin C
+157.5%
Contains
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Vitamin B5
+30.7%
Contains
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Folate
+316.7%
Contains
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Vitamin A
+589.7%
Contains
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Vitamin B1
+159.3%
Contains
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Vitamin B2
+140%
Contains
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Vitamin B3
+46.6%
Contains
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Vitamin B6
+265.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+72.7%
Contains
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Carbs
+25.5%
Equal in Fats - 0.5
Equal in Water - 79.8
Equal in Other - 0.64
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 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
+72.7%
Contains
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Carbs
+25.5%
Equal in Fats - 0.5
Equal in Water - 79.8
Equal in Other - 0.64
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+16.2%
Contains
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Saturated Fat
-20.7%
Contains
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Monounsaturated Fat
+70.2%
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.047 g
Polyunsaturated fat:
0.287 g
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.08 g
Polyunsaturated fat:
0.247 g
Contains
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Polyunsaturated fat
+16.2%
Contains
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Saturated Fat
-20.7%
Contains
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Monounsaturated Fat
+70.2%
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 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 | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.66g | 11.4g |
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| Protein | 1.14g | 0.66g |
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| Fats | 0.52g | 0.5g |
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| Carbs | 14.66g | 18.4g |
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| Calories | 61kcal | 73kcal |
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| Fructose | 4.35g |
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| Sugar | 8.99g |
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| Fiber | 3g | 7g |
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| Calcium | 34mg | 38mg |
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| Iron | 0.31mg | 1.6mg |
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| Magnesium | 17mg | 5mg |
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| Phosphorus | 34mg | 39mg |
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| Potassium | 312mg | 280mg |
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| Sodium | 3mg | 6mg |
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| Zinc | 0.14mg | 0.11mg |
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| Copper | 0.13mg | 0.061mg |
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| Manganese | 0.098mg |
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| Selenium | 0.2µg | 0.6µg |
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| Vitamin A | 87IU | 600IU |
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| Vitamin A RAE | 4µg | 30µg |
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| Vitamin E | 1.46mg |
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| Vitamin C | 92.7mg | 36mg |
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| Vitamin B1 | 0.027mg | 0.07mg |
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| Vitamin B2 | 0.025mg | 0.06mg |
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| Vitamin B3 | 0.341mg | 0.5mg |
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| Vitamin B5 | 0.183mg | 0.14mg |
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| Vitamin B6 | 0.063mg | 0.23mg |
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| Folate | 25µg | 6µg |
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| Vitamin K | 40.3µg |
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| Tryptophan | 0.015mg | 0.013mg |
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| Threonine | 0.047mg | 0.027mg |
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| Isoleucine | 0.051mg | 0.027mg |
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| Leucine | 0.066mg | 0.06mg |
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| Lysine | 0.061mg | 0.026mg |
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| Methionine | 0.024mg | 0.014mg |
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| Phenylalanine | 0.044mg | 0.04mg |
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| Valine | 0.057mg | 0.033mg |
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| Histidine | 0.027mg | 0.015mg |
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| Saturated Fat | 0.029g | 0.023g |
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| Monounsaturated Fat | 0.047g | 0.08g |
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| Polyunsaturated fat | 0.287g | 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
42%
22%
Minerals Daily Need Coverage Score
14%
14%
Comparison summary
Which food contains less Sodium?
Kiwifruit contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 8.99g)
Which food is lower in Saturated Fat?
Elderberry is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 58)
Which food is cheaper?
Elderberry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.