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, carbs, iron, vitamin B3, vitamin B5, and protein; 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 vitamin A than dried fruit. Dried fruit has 180µg of vitamin A, while elderberries have 30µg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Dried fruit

Elderberry

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Dried fruit

Elderberry

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 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

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%
Iron	2.66mg	1.6mg	13%
Vitamin B3	2.589mg	0.5mg	13%
Manganese	0.235mg		10%
Calories	241kcal	73kcal	8%
Vitamin B5	0.516mg	0.14mg	8%
Vitamin B6	0.143mg	0.23mg	7%
Magnesium	32mg	5mg	6%
Protein	3.39g	0.66g	5%
Phosphorus	71mg	39mg	5%
Vitamin B1	0.015mg	0.07mg	5%
Zinc	0.39mg	0.11mg	3%
Selenium	2.2µg	0.6µg	3%
Vitamin K	3.1µg		3%
Choline	13.9mg		3%
Calcium	55mg	38mg	2%
Fiber	7.3g	7g	1%
Vitamin B2	0.074mg	0.06mg	1%
Folate	10µg	6µg	1%
Polyunsaturated fat	0.074g	0.247g	1%
Protein per 100 calories	1.4g	0.9g	N/A
Calories per 10 g protein	711kcal	1106kcal	N/A
Weight per 100 calories	41g	137g	N/A
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%