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Apple vs. Elderberry — In-Depth Nutrition Comparison

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Differences between apples and elderberries

  • Apples contain less vitamin C, iron, fiber, vitamin B6, and potassium than elderberries.
  • Elderberries' daily need coverage for vitamin C is 35% higher.

The food types used in this comparison are Apples, raw, with skin and Elderberries, raw.

Infographic

Apple 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.
Apple
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 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 less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +161.7%
Contains more IronIron +1233.3%
Contains more CopperCopper +125.9%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +254.5%
Contains more SeleniumSelenium +∞%
~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.
Apple
3
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
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 Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +682.6%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +311.8%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +449.5%
Contains more Vitamin B5Vitamin B5 +129.5%
Contains more Vitamin B6Vitamin B6 +461%
Contains more FolateFolate +100%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 +153.8%
Contains more FatsFats +194.1%
Contains more CarbsCarbs +33.2%
Contains more OtherOther +220%
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
0
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 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 -17.9%
Contains more Mono. FatMonounsaturated fat +1042.9%
Contains more Poly. FatPolyunsaturated fat +384.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Elderberry DV% diff.
Vitamin C 4.6mg 36mg 35%
Iron 0.12mg 1.6mg 19%
Fiber 2.4g 7g 18%
Vitamin B6 0.041mg 0.23mg 15%
Fructose 5.9g 7%
Potassium 107mg 280mg 5%
Phosphorus 11mg 39mg 4%
Copper 0.027mg 0.061mg 4%
Vitamin B1 0.017mg 0.07mg 4%
Calcium 6mg 38mg 3%
Vitamin B2 0.026mg 0.06mg 3%
Vitamin A 3µg 30µg 3%
Vitamin B3 0.091mg 0.5mg 3%
Carbs 13.81g 18.4g 2%
Vitamin K 2.2µg 2%
Vitamin B5 0.061mg 0.14mg 2%
Manganese 0.035mg 2%
Polyunsaturated fat 0.051g 0.247g 1%
Choline 3.4mg 1%
Folate 3µg 6µg 1%
Fats 0.17g 0.5g 1%
Protein 0.26g 0.66g 1%
Zinc 0.04mg 0.11mg 1%
Selenium 0µg 0.6µg 1%
Calories 52kcal 73kcal 1%
Vitamin E 0.18mg 1%
Net carbs 11.41g 11.4g N/A
Magnesium 5mg 5mg 0%
Sugar 10.39g N/A
Starch 0.05g 0%
Sodium 1mg 6mg 0%
Saturated fat 0.028g 0.023g 0%
Monounsaturated fat 0.007g 0.08g 0%
Tryptophan 0.001mg 0.013mg 0%
Threonine 0.006mg 0.027mg 0%
Isoleucine 0.006mg 0.027mg 0%
Leucine 0.013mg 0.06mg 0%
Lysine 0.012mg 0.026mg 0%
Methionine 0.001mg 0.014mg 0%
Phenylalanine 0.006mg 0.04mg 0%
Valine 0.012mg 0.033mg 0%
Histidine 0.005mg 0.015mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Elderberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Apple
18%
Elderberry
Minerals Daily Need Coverage Score
4%
Apple
14%
Elderberry

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 10.39g)
Which food is lower in Saturated fat?
Elderberry
Elderberry is lower in Saturated fat (difference - 0.005g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 36)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.5)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.