Dried fruit vs. Elderberry — In-Depth Nutrition Comparison
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Significant differences between dried fruit and elderberries
- Dried fruit has more copper, potassium, vitamin A, iron, vitamin B3, vitamin B5, and magnesium; however, elderberries are richer in vitamin C and vitamin B6.
- Elderberries cover your daily vitamin C needs 39% more than dried fruit.
- Elderberries have 6 times less magnesium than dried fruit. Dried fruit has 32mg of magnesium, while elderberries have 5mg.
Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Elderberries, raw.
Infographic
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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 more MagnesiumMagnesium | +540% |
| Contains more CalciumCalcium | +44.7% |
| Contains more PotassiumPotassium | +315% |
| Contains more IronIron | +66.3% |
| Contains more CopperCopper | +462.3% |
| Contains more ZincZinc | +254.5% |
| Contains more PhosphorusPhosphorus | +82.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +266.7% |
| Contains less SodiumSodium | -40% |
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.
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +23.3% |
| Contains more Vitamin B3Vitamin B3 | +417.8% |
| Contains more Vitamin B5Vitamin B5 | +268.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +3500% |
| Contains more Vitamin B1Vitamin B1 | +366.7% |
| Contains more Vitamin B6Vitamin B6 | +60.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +413.6% |
| Contains more CarbsCarbs | +240.4% |
| Contains more OtherOther | +301.6% |
| Contains more WaterWater | +158.3% |
~equal in
Fats
~0.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
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 | -26.1% |
| Contains more Poly. FatPolyunsaturated fat | +233.8% |
~equal in
Monounsaturated fat
~0.08g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 1mg | 36mg | 39% |
| Copper | 0.343mg | 0.061mg | 31% |
| Vitamin E | 4.33mg | 29% | |
| Potassium | 1162mg | 280mg | 26% |
| Vitamin A | 180µg | 30µg | 17% |
| Fructose | 12.47g | 16% | |
| Carbs | 62.64g | 18.4g | 15% |
| Vitamin B3 | 2.589mg | 0.5mg | 13% |
| Iron | 2.66mg | 1.6mg | 13% |
| Manganese | 0.235mg | 10% | |
| Vitamin B5 | 0.516mg | 0.14mg | 8% |
| Calories | 241kcal | 73kcal | 8% |
| Vitamin B6 | 0.143mg | 0.23mg | 7% |
| Magnesium | 32mg | 5mg | 6% |
| Vitamin B1 | 0.015mg | 0.07mg | 5% |
| Phosphorus | 71mg | 39mg | 5% |
| Protein | 3.39g | 0.66g | 5% |
| Choline | 13.9mg | 3% | |
| Zinc | 0.39mg | 0.11mg | 3% |
| Selenium | 2.2µg | 0.6µg | 3% |
| Vitamin K | 3.1µg | 3% | |
| Calcium | 55mg | 38mg | 2% |
| Polyunsaturated fat | 0.074g | 0.247g | 1% |
| Fiber | 7.3g | 7g | 1% |
| Folate | 10µg | 6µg | 1% |
| Vitamin B2 | 0.074mg | 0.06mg | 1% |
| Fats | 0.51g | 0.5g | 0% |
| Net carbs | 55.34g | 11.4g | N/A |
| Sugar | 53.44g | N/A | |
| Starch | 0.35g | 0% | |
| Sodium | 10mg | 6mg | 0% |
| Saturated fat | 0.017g | 0.023g | 0% |
| Monounsaturated fat | 0.074g | 0.08g | 0% |
| Tryptophan | 0.016mg | 0.013mg | 0% |
| Threonine | 0.073mg | 0.027mg | 0% |
| Isoleucine | 0.063mg | 0.027mg | 0% |
| Leucine | 0.105mg | 0.06mg | 0% |
| Lysine | 0.083mg | 0.026mg | 0% |
| Methionine | 0.015mg | 0.014mg | 0% |
| Phenylalanine | 0.062mg | 0.04mg | 0% |
| Valine | 0.078mg | 0.033mg | 0% |
| Histidine | 0.047mg | 0.015mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
18%
Minerals Daily Need Coverage Score
44%
14%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 31)
Which food is cheaper?
Elderberry is cheaper (difference - $2)
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 0.006g)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)