Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Elderberry

Dried fruit vs. Elderberry — In-Depth Nutrition Comparison

Compare

Significant differences between Dried fruit and Elderberry

  • Dried fruit has more Copper, Potassium, Vitamin A, Iron, Vitamin B3, Vitamin B5, and Magnesium, however, Elderberry is richer in Vitamin C, and Vitamin B6.
  • Elderberry covers your daily Vitamin C needs 39% more than Dried fruit.
  • Elderberry has 6 times less Magnesium than Dried fruit. Dried fruit has 32mg of Magnesium, while Elderberry has 5mg.

Specific food types used in this comparison are Apricots, dried, sulfured, uncooked and Elderberries, raw.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 +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.
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 36% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +500.7%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -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.
Dried fruit Elderberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Elderberry Opinion
Calories 241kcal 73kcal Dried fruit
Protein 3.39g 0.66g Dried fruit
Fats 0.51g 0.5g Dried fruit
Vitamin C 1mg 36mg Elderberry
Net carbs 55.34g 11.4g Dried fruit
Carbs 62.64g 18.4g Dried fruit
Magnesium 32mg 5mg Dried fruit
Calcium 55mg 38mg Dried fruit
Potassium 1162mg 280mg Dried fruit
Iron 2.66mg 1.6mg Dried fruit
Sugar 53.44g Elderberry
Fiber 7.3g 7g Dried fruit
Copper 0.343mg 0.061mg Dried fruit
Zinc 0.39mg 0.11mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 71mg 39mg Dried fruit
Sodium 10mg 6mg Elderberry
Vitamin A 3604IU 600IU Dried fruit
Vitamin A 180µg 30µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 2.2µg 0.6µg Dried fruit
Vitamin B1 0.015mg 0.07mg Elderberry
Vitamin B2 0.074mg 0.06mg Dried fruit
Vitamin B3 2.589mg 0.5mg Dried fruit
Vitamin B5 0.516mg 0.14mg Dried fruit
Vitamin B6 0.143mg 0.23mg Elderberry
Vitamin K 3.1µg Dried fruit
Folate 10µg 6µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 0.023g Dried fruit
Monounsaturated Fat 0.074g 0.08g Elderberry
Polyunsaturated fat 0.074g 0.247g Elderberry
Tryptophan 0.016mg 0.013mg Dried fruit
Threonine 0.073mg 0.027mg Dried fruit
Isoleucine 0.063mg 0.027mg Dried fruit
Leucine 0.105mg 0.06mg Dried fruit
Lysine 0.083mg 0.026mg Dried fruit
Methionine 0.015mg 0.014mg Dried fruit
Phenylalanine 0.062mg 0.04mg Dried fruit
Valine 0.078mg 0.033mg Dried fruit
Histidine 0.047mg 0.015mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Elderberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Elderberry
Elderberry vs Mulberry
Mulberry
Elderberry
Elderberry vs Blueberry
Blueberry
Elderberry
Elderberry vs Blackberry
Blackberry

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
36%
Dried fruit
20%
Elderberry
Minerals Daily Need Coverage Score
44%
Dried fruit
14%
Elderberry

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Elderberry
Elderberry contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 31)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.006g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.