Elderberry vs. Crateva religiosa — In-Depth Nutrition Comparison
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A recap on differences between elderberries and crateva religiosa
- Elderberries are higher in fiber, yet crateva religiosa is higher in vitamin C.
- Crateva religiosa covers your daily vitamin C needs 20% more than elderberries.
- Elderberries contain 5 times more calcium than crateva religiosa. While elderberries contain 38mg of calcium, crateva religiosa contains only 8mg.
Food varieties used in this article are Elderberries, raw and Abiyuch, 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 CalciumCalcium | +375% |
| Contains less SodiumSodium | -70% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +380% |
| Contains more ZincZinc | +181.8% |
| Contains more PhosphorusPhosphorus | +20.5% |
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.
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +50.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
1.5 g
Fats:
0.1 g
Carbs:
17.6 g
Water:
79.9 g
Other:
0.9 g
| Contains more FatsFats | +400% |
| Contains more ProteinProtein | +127.3% |
| Contains more OtherOther | +40.6% |
~equal in
Carbs
~17.6g
~equal in
Water
~79.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 g
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +∞% |
| Contains less Sat. FatSaturated fat | -39.1% |
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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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36mg | 54.1mg | 20% |
| Vitamin B6 | 0.23mg | 18% | |
| Manganese | 0.182mg | 8% | |
| Fiber | 7g | 5.3g | 7% |
| Vitamin B1 | 0.07mg | 6% | |
| Vitamin B2 | 0.06mg | 5% | |
| Fructose | 3.8g | 5% | |
| Magnesium | 5mg | 24mg | 5% |
| Calcium | 38mg | 8mg | 3% |
| Vitamin B3 | 0.5mg | 3% | |
| Vitamin A | 30µg | 5µg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Polyunsaturated fat | 0.247g | 2% | |
| Protein | 0.66g | 1.5g | 2% |
| Folate | 6µg | 2% | |
| Zinc | 0.11mg | 0.31mg | 2% |
| Phosphorus | 39mg | 47mg | 1% |
| Sodium | 6mg | 20mg | 1% |
| Selenium | 0.6µg | 1% | |
| Potassium | 280mg | 304mg | 1% |
| Fats | 0.5g | 0.1g | 1% |
| Calories | 73kcal | 69kcal | 0% |
| Carbs | 18.4g | 17.6g | 0% |
| Net carbs | 11.4g | 12.3g | N/A |
| Iron | 1.6mg | 1.61mg | 0% |
| Sugar | 8.55g | N/A | |
| Copper | 0.061mg | 0.057mg | 0% |
| Saturated fat | 0.023g | 0.014g | 0% |
| Monounsaturated fat | 0.08g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.026mg | 0% | |
| Methionine | 0.014mg | 0% | |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 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 | Equal | |
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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
18%
14%
Minerals Daily Need Coverage Score
14%
18%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 8.55g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 14mg)
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food is lower in Cholesterol?
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Crateva religiosa is lower in Saturated fat (difference - 0.009g)
Which food is richer in minerals?
Crateva religiosa is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)