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  6. Apple juice vs. Elderberry

Apple juice vs. Elderberry — In-Depth Nutrition Comparison

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The main differences between apple juice and elderberries

  • Elderberries are richer than apple juice in vitamin C, fiber, iron, vitamin B6, vitamin A, copper, and potassium.
  • Daily need coverage for vitamin C for elderberries is 39% higher.

Food types used in this article are Apple juice, canned or bottled, unsweetened, without added ascorbic acid and Elderberries, raw.

Infographic

Apple juice 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 3.6% 2.4% 8.9% 4.5% 4% 0.55% 3% 0.52% 9.7% 0.55%
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 less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +177.2%
Contains more IronIron +1233.3%
Contains more CopperCopper +408.3%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +457.1%
Contains more SeleniumSelenium +500%
~equal in Magnesium ~5mg

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 3% 0% 0.2% 0% 5.3% 3.9% 1.4% 2.9% 4.2% 0% 0% 0% 0.98%
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 EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B2Vitamin B2 +252.9%
Contains more Vitamin B3Vitamin B3 +584.9%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +1177.8%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Apple juice Elderberry DV% diff.
Vitamin C 0.9mg 36mg 39%
Fiber 0.2g 7g 27%
Iron 0.12mg 1.6mg 19%
Vitamin B6 0.018mg 0.23mg 16%
Fructose 5.73g 7%
Potassium 101mg 280mg 5%
Phosphorus 7mg 39mg 5%
Copper 0.012mg 0.061mg 5%
Vitamin B1 0.021mg 0.07mg 4%
Vitamin B3 0.073mg 0.5mg 3%
Calcium 8mg 38mg 3%
Vitamin A 0µg 30µg 3%
Vitamin B2 0.017mg 0.06mg 3%
Manganese 0.074mg 3%
Carbs 11.3g 18.4g 2%
Folate 0µg 6µg 2%
Vitamin B5 0.049mg 0.14mg 2%
Protein 0.1g 0.66g 1%
Polyunsaturated fat 0.039g 0.247g 1%
Fats 0.13g 0.5g 1%
Selenium 0.1µg 0.6µg 1%
Zinc 0.02mg 0.11mg 1%
Calories 46kcal 73kcal 1%
Net carbs 11.1g 11.4g N/A
Magnesium 5mg 5mg 0%
Sugar 9.62g N/A
Sodium 4mg 6mg 0%
Vitamin E 0.01mg 0%
Choline 1.8mg 0%
Saturated fat 0.022g 0.023g 0%
Monounsaturated fat 0.006g 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
11% 88%
Protein: 0.1 g
Fats: 0.13 g
Carbs: 11.3 g
Water: 88.24 g
Other: 0.23 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 +560%
Contains more FatsFats +284.6%
Contains more CarbsCarbs +62.8%
Contains more OtherOther +178.3%
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 9% 58%
Saturated fat: Sat. Fat 0.022 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.039 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 more Mono. FatMonounsaturated fat +1233.3%
Contains more Poly. FatPolyunsaturated fat +533.3%
~equal in Saturated fat ~0.023g

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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. Apple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173933/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.