Pomegranate vs. Elderberry — In-Depth Nutrition Comparison
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The main differences between Pomegranate and Elderberry
- Pomegranate is richer in Copper, and Folate, yet Elderberry is richer in Vitamin C, Iron, Fiber, and Vitamin B6.
- Daily need coverage for Vitamin C from Elderberry is 29% higher.
- Pomegranate contains 6 times more Folate than Elderberry. Pomegranate contains 38µg of Folate, while Elderberry contains 6µg.
Food types used in this article are Pomegranates, raw and Elderberries, raw.
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
+140%
Contains
less
Sodium
-50%
Contains
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Zinc
+218.2%
Contains
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Copper
+159%
Contains
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Calcium
+280%
Contains
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Iron
+433.3%
Contains
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Potassium
+18.6%
Contains
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Selenium
+20%
Equal in Phosphorus - 39
Contains
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Magnesium
+140%
Contains
less
Sodium
-50%
Contains
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Zinc
+218.2%
Contains
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Copper
+159%
Contains
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Calcium
+280%
Contains
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Iron
+433.3%
Contains
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Potassium
+18.6%
Contains
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Selenium
+20%
Equal in Phosphorus - 39
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 B5
+169.3%
Contains
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Folate
+533.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+252.9%
Contains
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Vitamin B2
+13.2%
Contains
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Vitamin B3
+70.6%
Contains
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Vitamin B6
+206.7%
Equal in Vitamin B1 - 0.07
Contains
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Vitamin B5
+169.3%
Contains
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Folate
+533.3%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+252.9%
Contains
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Vitamin B2
+13.2%
Contains
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Vitamin B3
+70.6%
Contains
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Vitamin B6
+206.7%
Equal in Vitamin B1 - 0.07
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+153%
Contains
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Fats
+134%
Contains
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Other
+20.8%
Equal in Carbs - 18.4
Equal in Water - 79.8
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 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
+153%
Contains
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Fats
+134%
Contains
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Other
+20.8%
Equal in Carbs - 18.4
Equal in Water - 79.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+16.3%
Contains
less
Saturated Fat
-80.8%
Contains
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Polyunsaturated fat
+212.7%
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.08 g
Polyunsaturated fat:
0.247 g
Contains
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Monounsaturated Fat
+16.3%
Contains
less
Saturated Fat
-80.8%
Contains
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Polyunsaturated fat
+212.7%
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 | |
|
Opinion |
| Net carbs | 14.7g | 11.4g |
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| Protein | 1.67g | 0.66g |
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| Fats | 1.17g | 0.5g |
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| Carbs | 18.7g | 18.4g |
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| Calories | 83kcal | 73kcal |
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| Sugar | 13.67g |
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| Fiber | 4g | 7g |
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| Calcium | 10mg | 38mg |
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| Iron | 0.3mg | 1.6mg |
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| Magnesium | 12mg | 5mg |
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| Phosphorus | 36mg | 39mg |
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| Potassium | 236mg | 280mg |
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| Sodium | 3mg | 6mg |
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| Zinc | 0.35mg | 0.11mg |
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| Copper | 0.158mg | 0.061mg |
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| Manganese | 0.119mg |
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| Selenium | 0.5µg | 0.6µg |
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| Vitamin A | 0IU | 600IU |
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| Vitamin A RAE | 0µg | 30µg |
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| Vitamin E | 0.6mg |
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| Vitamin C | 10.2mg | 36mg |
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| Vitamin B1 | 0.067mg | 0.07mg |
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| Vitamin B2 | 0.053mg | 0.06mg |
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| Vitamin B3 | 0.293mg | 0.5mg |
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| Vitamin B5 | 0.377mg | 0.14mg |
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| Vitamin B6 | 0.075mg | 0.23mg |
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| Folate | 38µg | 6µg |
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| Vitamin K | 16.4µg |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.027mg |
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| Leucine | 0.06mg |
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| Lysine | 0.026mg |
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| Methionine | 0.014mg |
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| Phenylalanine | 0.04mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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| Saturated Fat | 0.12g | 0.023g |
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| Monounsaturated Fat | 0.093g | 0.08g |
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| Polyunsaturated fat | 0.079g | 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
16%
22%
Minerals Daily Need Coverage Score
14%
14%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Elderberry is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 0)
Which food is cheaper?
Elderberry is cheaper (difference - $1)
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.