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  6. Crateva religiosa vs. Elderberry

Crateva religiosa vs. Elderberry — In-Depth Nutrition Comparison

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A recap on the differences between crateva religiosa and elderberries

  • Crateva religiosa is higher in vitamin C, yet elderberries are higher in vitamin A and fiber.
  • Crateva religiosa covers your daily vitamin C needs 20% more than elderberries.
  • Crateva religiosa contains 5 times more magnesium than elderberries. While crateva religiosa contains 24mg of magnesium, elderberries contain only 5mg.

Food varieties used in this article are Abiyuch, raw and Elderberries, raw.

Infographic

Crateva religiosa 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 2.4% 27% 60% 19% 8.5% 20% 2.6% 24% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Contains more MagnesiumMagnesium +380%
Contains more ZincZinc +181.8%
Contains more PhosphorusPhosphorus +20.5%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +375%
Contains less SodiumSodium -70%
~equal in Potassium ~280mg
~equal in Iron ~1.6mg
~equal in Copper ~0.061mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 180% 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +50.3%
Contains more Vitamin AVitamin A +500%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crateva religiosa Elderberry DV% diff.
Vitamin C 54.1mg 36mg 20%
Vitamin B6 0.23mg 18%
Manganese 0.182mg 8%
Fiber 5.3g 7g 7%
Vitamin B1 0.07mg 6%
Vitamin B2 0.06mg 5%
Fructose 3.8g 5%
Magnesium 24mg 5mg 5%
Calcium 8mg 38mg 3%
Vitamin B3 0.5mg 3%
Vitamin A 5µg 30µg 3%
Vitamin B5 0.14mg 3%
Polyunsaturated fat 0.247g 2%
Protein 1.5g 0.66g 2%
Folate 6µg 2%
Zinc 0.31mg 0.11mg 2%
Phosphorus 47mg 39mg 1%
Sodium 20mg 6mg 1%
Selenium 0.6µg 1%
Potassium 304mg 280mg 1%
Fats 0.1g 0.5g 1%
Calories 69kcal 73kcal 0%
Carbs 17.6g 18.4g 0%
Net carbs 12.3g 11.4g N/A
Iron 1.61mg 1.6mg 0%
Sugar 8.55g N/A
Copper 0.057mg 0.061mg 0%
Saturated fat 0.014g 0.023g 0%
Monounsaturated fat 0.08g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.027mg 0%
Leucine 0.06mg 0%
Lysine 0.026mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.04mg 0%
Valine 0.033mg 0%
Histidine 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more ProteinProtein +127.3%
Contains more OtherOther +40.6%
Contains more FatsFats +400%
~equal in Carbs ~18.4g
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Contains less Sat. FatSaturated fat -39.1%

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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. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.