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  6. Peach vs. Elderberry

Peach vs. Elderberry — In-Depth Nutrition Comparison

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The main differences between Peach and Elderberry

  • Elderberry is richer than Peach in Vitamin C, Fiber, Iron, and Vitamin B6.
  • Daily need coverage for Vitamin C from Elderberry is 33% higher.

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

Infographic

Peach vs Elderberry 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.
Peach
Peach
5
:
5
Elderberry
Elderberry
Contains more Magnesium +80%
Contains less Sodium -100%
Contains more Zinc +54.5%
Contains more Copper +11.5%
Contains more Calcium +533.3%
Contains more Iron +540%
Contains more Phosphorus +95%
Contains more Potassium +47.4%
Contains more Selenium +500%
Peach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 7% 9% 17% 0% 5% 23% 8% 1%
Elderberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Contains more Magnesium +80%
Contains less Sodium -100%
Contains more Zinc +54.5%
Contains more Copper +11.5%
Contains more Calcium +533.3%
Contains more Iron +540%
Contains more Phosphorus +95%
Contains more Potassium +47.4%
Contains more Selenium +500%

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.
Peach
Peach
5
:
6
Elderberry
Elderberry
Contains more Vitamin B3 +61.2%
Contains more Vitamin A +84%
Contains more Vitamin C +445.5%
Contains more Vitamin B1 +191.7%
Contains more Vitamin B2 +93.5%
Contains more Vitamin B6 +820%
Contains more Folate +50%
Equal in Vitamin B5 - 0.14
Peach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 15% 0% 22% 6% 8% 16% 10% 6% 3% 0% 7%
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%
Contains more Vitamin B3 +61.2%
Contains more Vitamin A +84%
Contains more Vitamin C +445.5%
Contains more Vitamin B1 +191.7%
Contains more Vitamin B2 +93.5%
Contains more Vitamin B6 +820%
Contains more Folate +50%
Equal in Vitamin B5 - 0.14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peach
Peach
2
:
3
Elderberry
Elderberry
Contains more Protein +37.9%
Contains more Water +11.4%
Contains more Fats +100%
Contains more Carbs +92.9%
Contains more Other +48.8%
Peach
10% 89%
Protein: 0.91 g
Fats: 0.25 g
Carbs: 9.54 g
Water: 88.87 g
Other: 0.43 g
Elderberry
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Protein +37.9%
Contains more Water +11.4%
Contains more Fats +100%
Contains more Carbs +92.9%
Contains more Other +48.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peach
Peach
1
:
2
Elderberry
Elderberry
Contains less Saturated Fat -17.4%
Contains more Monounsaturated Fat +19.4%
Contains more Polyunsaturated fat +187.2%
Peach
11% 39% 50%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.067 g
Polyunsaturated fat: 0.086 g
Elderberry
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains less Saturated Fat -17.4%
Contains more Monounsaturated Fat +19.4%
Contains more Polyunsaturated fat +187.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peach Elderberry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peach Elderberry Opinion
Net carbs 8.04g 11.4g Elderberry
Protein 0.91g 0.66g Peach
Fats 0.25g 0.5g Elderberry
Carbs 9.54g 18.4g Elderberry
Calories 39kcal 73kcal Elderberry
Fructose 1.53g Peach
Sugar 8.39g Elderberry
Fiber 1.5g 7g Elderberry
Calcium 6mg 38mg Elderberry
Iron 0.25mg 1.6mg Elderberry
Magnesium 9mg 5mg Peach
Phosphorus 20mg 39mg Elderberry
Potassium 190mg 280mg Elderberry
Sodium 0mg 6mg Peach
Zinc 0.17mg 0.11mg Peach
Copper 0.068mg 0.061mg Peach
Manganese 0.061mg Peach
Selenium 0.1µg 0.6µg Elderberry
Vitamin A 326IU 600IU Elderberry
Vitamin A RAE 16µg 30µg Elderberry
Vitamin E 0.73mg Peach
Vitamin C 6.6mg 36mg Elderberry
Vitamin B1 0.024mg 0.07mg Elderberry
Vitamin B2 0.031mg 0.06mg Elderberry
Vitamin B3 0.806mg 0.5mg Peach
Vitamin B5 0.153mg 0.14mg Peach
Vitamin B6 0.025mg 0.23mg Elderberry
Folate 4µg 6µg Elderberry
Vitamin K 2.6µg Peach
Tryptophan 0.01mg 0.013mg Elderberry
Threonine 0.016mg 0.027mg Elderberry
Isoleucine 0.017mg 0.027mg Elderberry
Leucine 0.027mg 0.06mg Elderberry
Lysine 0.03mg 0.026mg Peach
Methionine 0.01mg 0.014mg Elderberry
Phenylalanine 0.019mg 0.04mg Elderberry
Valine 0.022mg 0.033mg Elderberry
Histidine 0.013mg 0.015mg Elderberry
Saturated Fat 0.019g 0.023g Peach
Monounsaturated Fat 0.067g 0.08g Elderberry
Polyunsaturated fat 0.086g 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peach Elderberry
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
9%
Peach
22%
Elderberry
Minerals Daily Need Coverage Score
8%
Peach
14%
Elderberry

Comparison summary

Which food contains less Sodium?
Peach
Peach contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Peach
Peach is lower in Saturated Fat (difference - 0.004g)
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 8.39g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 42)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.3)
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.

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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/nutrients
  2. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.