Rose apple vs. Elderberry — In-Depth Nutrition Comparison
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Significant differences between Rose apple and Elderberry
- The amount of Iron, and Vitamin C in Elderberry is higher than in Rose apple.
- Elderberry covers your daily Iron needs 19% more than Rose apple.
Specific food types used in this comparison are Rose-apples, 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
less
Sodium
-100%
Contains
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Calcium
+31%
Contains
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Iron
+2185.7%
Contains
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Phosphorus
+387.5%
Contains
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Potassium
+127.6%
Contains
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Zinc
+83.3%
Contains
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Copper
+281.3%
Equal in Magnesium - 5
Contains
less
Sodium
-100%
Contains
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Calcium
+31%
Contains
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Iron
+2185.7%
Contains
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Phosphorus
+387.5%
Contains
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Potassium
+127.6%
Contains
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Zinc
+83.3%
Contains
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Copper
+281.3%
Equal in Magnesium - 5
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 B3
+60%
Contains
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Vitamin A
+77%
Contains
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Vitamin C
+61.4%
Contains
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Vitamin B1
+250%
Contains
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Vitamin B2
+100%
Contains
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Vitamin B3
+60%
Contains
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Vitamin A
+77%
Contains
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Vitamin C
+61.4%
Contains
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Vitamin B1
+250%
Contains
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Vitamin B2
+100%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+16.5%
Contains
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Fats
+66.7%
Contains
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Carbs
+222.8%
Contains
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Other
+60%
Equal in Protein - 0.66
Protein:
0.6 g
Fats:
0.3 g
Carbs:
5.7 g
Water:
93 g
Other:
0.4 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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Water
+16.5%
Contains
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Fats
+66.7%
Contains
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Carbs
+222.8%
Contains
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Other
+60%
Equal in Protein - 0.66
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 5.7g | 11.4g |
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| Protein | 0.6g | 0.66g |
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| Fats | 0.3g | 0.5g |
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| Carbs | 5.7g | 18.4g |
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| Calories | 25kcal | 73kcal |
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| Fiber | 7g |
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| Calcium | 29mg | 38mg |
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| Iron | 0.07mg | 1.6mg |
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| Magnesium | 5mg | 5mg | |
| Phosphorus | 8mg | 39mg |
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| Potassium | 123mg | 280mg |
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| Sodium | 0mg | 6mg |
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| Zinc | 0.06mg | 0.11mg |
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| Copper | 0.016mg | 0.061mg |
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| Manganese | 0.029mg |
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| Selenium | 0.6µg |
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| Vitamin A | 339IU | 600IU |
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| Vitamin A RAE | 17µg | 30µg |
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| Vitamin C | 22.3mg | 36mg |
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| Vitamin B1 | 0.02mg | 0.07mg |
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| Vitamin B2 | 0.03mg | 0.06mg |
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| Vitamin B3 | 0.8mg | 0.5mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.23mg |
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| Folate | 6µg |
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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 | 0.023g |
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| Monounsaturated Fat | 0.08g |
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| Polyunsaturated fat | 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
10%
22%
Minerals Daily Need Coverage Score
4%
14%
Comparison summary
Which food contains less Sodium?
Rose apple contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rose apple is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)