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  6. Watermelon vs. Elderberry

Watermelon vs. Elderberry — In-Depth Nutrition Comparison

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The main differences between Watermelon and Elderberry

  • Elderberry is richer than Watermelon in Vitamin C, Fiber, Iron, and Vitamin B6.
  • Daily need coverage for Vitamin C from Elderberry is 31% higher.

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

Infographic

Watermelon 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.
Watermelon
Watermelon
3
:
7
Elderberry
Elderberry
Contains more Magnesium +100%
Contains less Sodium -83.3%
Contains more Calcium +442.9%
Contains more Iron +566.7%
Contains more Phosphorus +254.5%
Contains more Potassium +150%
Contains more Copper +45.2%
Contains more Selenium +50%
Equal in Zinc - 0.11
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Elderberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Contains more Magnesium +100%
Contains less Sodium -83.3%
Contains more Calcium +442.9%
Contains more Iron +566.7%
Contains more Phosphorus +254.5%
Contains more Potassium +150%
Contains more Copper +45.2%
Contains more Selenium +50%
Equal in Zinc - 0.11

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.
Watermelon
Watermelon
4
:
7
Elderberry
Elderberry
Contains more Vitamin B5 +57.9%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +112.1%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +180.9%
Contains more Vitamin B6 +411.1%
Contains more Folate +100%
Equal in Vitamin A - 600
Watermelon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
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 B5 +57.9%
Contains more Vitamin C +344.4%
Contains more Vitamin B1 +112.1%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +180.9%
Contains more Vitamin B6 +411.1%
Contains more Folate +100%
Equal in Vitamin A - 600

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon
Watermelon
1
:
4
Elderberry
Elderberry
Contains more Water +14.6%
Contains more Fats +233.3%
Contains more Carbs +143.7%
Contains more Other +166.7%
Equal in Protein - 0.66
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 Water +14.6%
Contains more Fats +233.3%
Contains more Carbs +143.7%
Contains more Other +166.7%
Equal in Protein - 0.66

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watermelon
Watermelon
1
:
2
Elderberry
Elderberry
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +116.2%
Contains more Polyunsaturated fat +394%
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Elderberry
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains less Saturated Fat -30.4%
Contains more Monounsaturated Fat +116.2%
Contains more Polyunsaturated fat +394%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watermelon Elderberry Opinion
Net carbs 7.15g 11.4g Elderberry
Protein 0.61g 0.66g Elderberry
Fats 0.15g 0.5g Elderberry
Carbs 7.55g 18.4g Elderberry
Calories 30kcal 73kcal Elderberry
Fructose 3.36g Watermelon
Sugar 6.2g Elderberry
Fiber 0.4g 7g Elderberry
Calcium 7mg 38mg Elderberry
Iron 0.24mg 1.6mg Elderberry
Magnesium 10mg 5mg Watermelon
Phosphorus 11mg 39mg Elderberry
Potassium 112mg 280mg Elderberry
Sodium 1mg 6mg Watermelon
Zinc 0.1mg 0.11mg Elderberry
Copper 0.042mg 0.061mg Elderberry
Manganese 0.038mg Watermelon
Selenium 0.4µg 0.6µg Elderberry
Vitamin A 569IU 600IU Elderberry
Vitamin A RAE 28µg 30µg Elderberry
Vitamin E 0.05mg Watermelon
Vitamin C 8.1mg 36mg Elderberry
Vitamin B1 0.033mg 0.07mg Elderberry
Vitamin B2 0.021mg 0.06mg Elderberry
Vitamin B3 0.178mg 0.5mg Elderberry
Vitamin B5 0.221mg 0.14mg Watermelon
Vitamin B6 0.045mg 0.23mg Elderberry
Folate 3µg 6µg Elderberry
Vitamin K 0.1µg Watermelon
Tryptophan 0.007mg 0.013mg Elderberry
Threonine 0.027mg 0.027mg
Isoleucine 0.019mg 0.027mg Elderberry
Leucine 0.018mg 0.06mg Elderberry
Lysine 0.062mg 0.026mg Watermelon
Methionine 0.006mg 0.014mg Elderberry
Phenylalanine 0.015mg 0.04mg Elderberry
Valine 0.016mg 0.033mg Elderberry
Histidine 0.006mg 0.015mg Elderberry
Saturated Fat 0.016g 0.023g Watermelon
Monounsaturated Fat 0.037g 0.08g Elderberry
Polyunsaturated fat 0.05g 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon 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%
Watermelon
22%
Elderberry
Minerals Daily Need Coverage Score
6%
Watermelon
14%
Elderberry

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.007g)
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 6.2g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 76)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.1)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.