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Apple vs. Elderberry — In-Depth Nutrition Comparison

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Differences between Apple and Elderberry

  • Apple contains less Vitamin C, Iron, Fiber, Vitamin B6, and Potassium than Elderberry.
  • Elderberry's 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.
Contains less Sodium -83.3%
Contains more Calcium +533.3%
Contains more Iron +1233.3%
Contains more Phosphorus +254.5%
Contains more Potassium +161.7%
Contains more Zinc +175%
Contains more Copper +125.9%
Contains more Selenium +∞%
Equal in Magnesium - 5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Contains less Sodium -83.3%
Contains more Calcium +533.3%
Contains more Iron +1233.3%
Contains more Phosphorus +254.5%
Contains more Potassium +161.7%
Contains more Zinc +175%
Contains more Copper +125.9%
Contains more Selenium +∞%
Equal in Magnesium - 5

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
4
:
Contains more Vitamin A +1011.1%
Contains more Vitamin C +682.6%
Contains more Vitamin B1 +311.8%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +449.5%
Contains more Vitamin B5 +129.5%
Contains more Vitamin B6 +461%
Contains more Folate +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 2% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0% 0%
Contains more Vitamin A +1011.1%
Contains more Vitamin C +682.6%
Contains more Vitamin B1 +311.8%
Contains more Vitamin B2 +130.8%
Contains more Vitamin B3 +449.5%
Contains more Vitamin B5 +129.5%
Contains more Vitamin B6 +461%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +153.8%
Contains more Fats +194.1%
Contains more Carbs +33.2%
Contains more Other +220%
Equal in Water - 79.8
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 Protein +153.8%
Contains more Fats +194.1%
Contains more Carbs +33.2%
Contains more Other +220%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +1042.9%
Contains more Polyunsaturated fat +384.3%
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +1042.9%
Contains more Polyunsaturated 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 Opinion
Net carbs 11.41g 11.4g Apple
Protein 0.26g 0.66g Elderberry
Fats 0.17g 0.5g Elderberry
Carbs 13.81g 18.4g Elderberry
Calories 52kcal 73kcal Elderberry
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g Elderberry
Fiber 2.4g 7g Elderberry
Calcium 6mg 38mg Elderberry
Iron 0.12mg 1.6mg Elderberry
Magnesium 5mg 5mg
Phosphorus 11mg 39mg Elderberry
Potassium 107mg 280mg Elderberry
Sodium 1mg 6mg Apple
Zinc 0.04mg 0.11mg Elderberry
Copper 0.027mg 0.061mg Elderberry
Manganese 0.035mg Apple
Selenium 0µg 0.6µg Elderberry
Vitamin A 54IU 600IU Elderberry
Vitamin A RAE 3µg 30µg Elderberry
Vitamin E 0.18mg Apple
Vitamin C 4.6mg 36mg Elderberry
Vitamin B1 0.017mg 0.07mg Elderberry
Vitamin B2 0.026mg 0.06mg Elderberry
Vitamin B3 0.091mg 0.5mg Elderberry
Vitamin B5 0.061mg 0.14mg Elderberry
Vitamin B6 0.041mg 0.23mg Elderberry
Folate 3µg 6µg Elderberry
Choline 3.4mg Apple
Vitamin K 2.2µg Apple
Tryptophan 0.001mg 0.013mg Elderberry
Threonine 0.006mg 0.027mg Elderberry
Isoleucine 0.006mg 0.027mg Elderberry
Leucine 0.013mg 0.06mg Elderberry
Lysine 0.012mg 0.026mg Elderberry
Methionine 0.001mg 0.014mg Elderberry
Phenylalanine 0.006mg 0.04mg Elderberry
Valine 0.012mg 0.033mg Elderberry
Histidine 0.005mg 0.015mg Elderberry
Saturated Fat 0.028g 0.023g Elderberry
Monounsaturated Fat 0.007g 0.08g Elderberry
Polyunsaturated fat 0.051g 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple 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
4%
Apple
20%
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.