Elderberry vs. Apple juice — In-Depth Nutrition Comparison
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The main differences between elderberries and apple juice
- Elderberries are richer than apple juice in vitamin C, fiber, iron, vitamin B6, vitamin A, copper, and potassium.
- Daily need coverage for vitamin C for elderberries is 39% higher.
- Elderberries contain 600 times more vitamin A than apple juice. Elderberries contain 600IU of vitamin A, while apple juice contains 1IU.
Food types used in this article are Elderberries, raw and Apple juice, canned or bottled, unsweetened, without added ascorbic acid.
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 more PotassiumPotassium | +177.2% |
| Contains more IronIron | +1233.3% |
| Contains more CopperCopper | +408.3% |
| Contains more ZincZinc | +450% |
| Contains more PhosphorusPhosphorus | +457.1% |
| Contains more SeleniumSelenium | +500% |
| Contains less SodiumSodium | -33.3% |
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 CVitamin C | +3900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +252.9% |
| Contains more Vitamin B3Vitamin B3 | +584.9% |
| Contains more Vitamin B5Vitamin B5 | +185.7% |
| Contains more Vitamin B6Vitamin B6 | +1177.8% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 0.9mg | 39% |
| Fiber | 7g | 0.2g | 27% |
| Iron | 1.6mg | 0.12mg | 19% |
| Vitamin B6 | 0.23mg | 0.018mg | 16% |
| Fructose | 5.73g | 7% | |
| Potassium | 280mg | 101mg | 5% |
| Phosphorus | 39mg | 7mg | 5% |
| Copper | 0.061mg | 0.012mg | 5% |
| Vitamin B1 | 0.07mg | 0.021mg | 4% |
| Vitamin B3 | 0.5mg | 0.073mg | 3% |
| Calcium | 38mg | 8mg | 3% |
| Vitamin A | 30µg | 0µg | 3% |
| Vitamin B2 | 0.06mg | 0.017mg | 3% |
| Manganese | 0.074mg | 3% | |
| Carbs | 18.4g | 11.3g | 2% |
| Folate | 6µg | 0µg | 2% |
| Vitamin B5 | 0.14mg | 0.049mg | 2% |
| Protein | 0.66g | 0.1g | 1% |
| Polyunsaturated fat | 0.247g | 0.039g | 1% |
| Fats | 0.5g | 0.13g | 1% |
| Selenium | 0.6µg | 0.1µg | 1% |
| Zinc | 0.11mg | 0.02mg | 1% |
| Calories | 73kcal | 46kcal | 1% |
| Net carbs | 11.4g | 11.1g | N/A |
| Magnesium | 5mg | 5mg | 0% |
| Sugar | 9.62g | N/A | |
| Sodium | 6mg | 4mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Choline | 1.8mg | 0% | |
| Saturated fat | 0.023g | 0.022g | 0% |
| Monounsaturated fat | 0.08g | 0.006g | 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% |
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:
0.1 g
Fats:
0.13 g
Carbs:
11.3 g
Water:
88.24 g
Other:
0.23 g
| Contains more ProteinProtein | +560% |
| Contains more FatsFats | +284.6% |
| Contains more CarbsCarbs | +62.8% |
| Contains more OtherOther | +178.3% |
| Contains more WaterWater | +10.6% |
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
0.022 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.039 g
| Contains more Mono. FatMonounsaturated fat | +1233.3% |
| Contains more Poly. FatPolyunsaturated fat | +533.3% |
~equal in
Saturated fat
~0.022g
