Rose hip vs. Elderberry — In-Depth Nutrition Comparison
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Differences between Rose hip and Elderberry
- Rose hip has more Vitamin C, Fiber, Vitamin A RAE, Magnesium, Vitamin B5, Calcium, Vitamin B2, and Copper, while Elderberry has more Vitamin B6, and Iron.
- Rose hip's daily need coverage for Vitamin C is 433% higher.
- Elderberry contains 14 times less Magnesium than Rose hip. Rose hip contains 69mg of Magnesium, while Elderberry contains 5mg.
The food types used in this comparison are Rose Hips, wild (Northern Plains Indians) 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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Calcium
+344.7%
Contains
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Magnesium
+1280%
Contains
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Phosphorus
+56.4%
Contains
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Potassium
+53.2%
Contains
less
Sodium
-33.3%
Contains
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Zinc
+127.3%
Contains
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Copper
+85.2%
Contains
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Iron
+50.9%
Contains
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Calcium
+344.7%
Contains
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Magnesium
+1280%
Contains
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Phosphorus
+56.4%
Contains
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Potassium
+53.2%
Contains
less
Sodium
-33.3%
Contains
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Zinc
+127.3%
Contains
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Copper
+85.2%
Contains
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Iron
+50.9%
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 A
+624.2%
Contains
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Vitamin C
+1083.3%
Contains
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Vitamin B2
+176.7%
Contains
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Vitamin B3
+160%
Contains
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Vitamin B5
+471.4%
Contains
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Vitamin B1
+337.5%
Contains
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Vitamin B6
+202.6%
Contains
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Folate
+100%
Contains
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Vitamin A
+624.2%
Contains
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Vitamin C
+1083.3%
Contains
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Vitamin B2
+176.7%
Contains
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Vitamin B3
+160%
Contains
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Vitamin B5
+471.4%
Contains
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Vitamin B1
+337.5%
Contains
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Vitamin B6
+202.6%
Contains
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Folate
+100%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+142.4%
Contains
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Carbs
+107.7%
Contains
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Other
+84.4%
Contains
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Fats
+47.1%
Contains
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Water
+36%
Protein:
1.6 g
Fats:
0.34 g
Carbs:
38.22 g
Water:
58.66 g
Other:
1.18 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
+142.4%
Contains
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Carbs
+107.7%
Contains
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Other
+84.4%
Contains
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Fats
+47.1%
Contains
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Water
+36%
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 Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 14.12g | 11.4g |
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| Protein | 1.6g | 0.66g |
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| Fats | 0.34g | 0.5g |
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| Carbs | 38.22g | 18.4g |
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| Calories | 162kcal | 73kcal |
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| Fructose | 1.16g |
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| Sugar | 2.58g |
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| Fiber | 24.1g | 7g |
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| Calcium | 169mg | 38mg |
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| Iron | 1.06mg | 1.6mg |
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| Magnesium | 69mg | 5mg |
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| Phosphorus | 61mg | 39mg |
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| Potassium | 429mg | 280mg |
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| Sodium | 4mg | 6mg |
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| Zinc | 0.25mg | 0.11mg |
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| Copper | 0.113mg | 0.061mg |
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| Manganese | 1.02mg |
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| Selenium | 0.6µg |
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| Vitamin A | 4345IU | 600IU |
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| Vitamin A RAE | 217µg | 30µg |
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| Vitamin E | 5.84mg |
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| Vitamin C | 426mg | 36mg |
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| Vitamin B1 | 0.016mg | 0.07mg |
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| Vitamin B2 | 0.166mg | 0.06mg |
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| Vitamin B3 | 1.3mg | 0.5mg |
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| Vitamin B5 | 0.8mg | 0.14mg |
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| Vitamin B6 | 0.076mg | 0.23mg |
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| Folate | 3µg | 6µg |
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| Vitamin K | 25.9µg |
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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
166%
22%
Minerals Daily Need Coverage Score
38%
14%
Comparison summary
Which food contains less Sodium?
Rose hip contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Rose hip is lower in Saturated Fat (difference - 0.023g)
Which food is richer in minerals?
Rose hip is relatively richer in minerals
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 2.58g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 64)
Which food is cheaper?
Elderberry is cheaper (difference - $2)
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.