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  6. Cantaloupe vs. Elderberry

Cantaloupe vs. Elderberry — In-Depth Nutrition Comparison

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How are cantaloupe and elderberries different?

  • Cantaloupe is higher in vitamin A; however, elderberries are richer in fiber, iron, and vitamin B6.
  • Daily need coverage for vitamin A for cantaloupe is 56% higher.
  • Cantaloupe contains 4 times more folate than elderberries. While cantaloupe contains 21µg of folate, elderberries contain only 6µg.

Melons, cantaloupe, raw and Elderberries, raw are the varieties used in this article.

Infographic

Cantaloupe 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 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
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 +140%
Contains more ZincZinc +63.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +322.2%
Contains more IronIron +661.9%
Contains more CopperCopper +48.8%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -62.5%
Contains more SeleniumSelenium +50%
~equal in Potassium ~280mg

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 122% 56% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
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 AVitamin A +463.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +70.7%
Contains more Vitamin B2Vitamin B2 +215.8%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more Vitamin B6Vitamin B6 +219.4%
~equal in Vitamin C ~36mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cantaloupe Elderberry DV% diff.
Fiber 0.9g 7g 24%
Iron 0.21mg 1.6mg 17%
Vitamin A 169µg 30µg 15%
Vitamin B6 0.072mg 0.23mg 12%
Folate 21µg 6µg 4%
Phosphorus 15mg 39mg 3%
Carbs 8.16g 18.4g 3%
Vitamin B2 0.019mg 0.06mg 3%
Calcium 9mg 38mg 3%
Calories 34kcal 73kcal 2%
Vitamin K 2.5µg 2%
Manganese 0.041mg 2%
Vitamin B1 0.041mg 0.07mg 2%
Fructose 1.87g 2%
Magnesium 12mg 5mg 2%
Copper 0.041mg 0.061mg 2%
Polyunsaturated fat 0.081g 0.247g 1%
Choline 7.6mg 1%
Vitamin C 36.7mg 36mg 1%
Vitamin B5 0.105mg 0.14mg 1%
Vitamin B3 0.734mg 0.5mg 1%
Zinc 0.18mg 0.11mg 1%
Protein 0.84g 0.66g 0%
Fats 0.19g 0.5g 0%
Net carbs 7.26g 11.4g N/A
Potassium 267mg 280mg 0%
Sugar 7.86g N/A
Starch 0.03g 0%
Sodium 16mg 6mg 0%
Vitamin E 0.05mg 0%
Selenium 0.4µg 0.6µg 0%
Saturated fat 0.051g 0.023g 0%
Monounsaturated fat 0.003g 0.08g 0%
Tryptophan 0.002mg 0.013mg 0%
Threonine 0.017mg 0.027mg 0%
Isoleucine 0.021mg 0.027mg 0%
Leucine 0.029mg 0.06mg 0%
Lysine 0.03mg 0.026mg 0%
Methionine 0.012mg 0.014mg 0%
Phenylalanine 0.023mg 0.04mg 0%
Valine 0.033mg 0.033mg 0%
Histidine 0.015mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 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 +27.3%
Contains more WaterWater +13%
Contains more FatsFats +163.2%
Contains more CarbsCarbs +125.5%
~equal in Other ~0.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 2% 60%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 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 -54.9%
Contains more Mono. FatMonounsaturated fat +2566.7%
Contains more Poly. FatPolyunsaturated fat +204.9%

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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. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/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.