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Elderberry vs. Banana melon — In-Depth Nutrition Comparison

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Significant differences between elderberries and banana melon

  • The amount of vitamin C, fiber, iron, and vitamin B6 in elderberries is higher than in banana melon.
  • Elderberries cover your daily vitamin C needs 31% more than banana melon.
  • Banana melon has 23 times less fiber than elderberries. Elderberries have 7g of fiber, while banana melon has 0.3g.

Specific food types used in this comparison are Elderberries, raw and Melon, banana (Navajo).

Infographic

Elderberry vs Banana melon 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 3.9% 12% 7.9% 12% 3.8% 3.9% 1.4% 4.7% 2.2%
Contains more CalciumCalcium +192.3%
Contains more PotassiumPotassium +100%
Contains more IronIron +661.9%
Contains more CopperCopper +74.3%
Contains more PhosphorusPhosphorus +333.3%
Contains less SodiumSodium -45.5%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +100%
Contains more ZincZinc +27.3%

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.
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% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
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 27% 0% 0% 0% 5% 4.2% 8.6% 4.2% 12% 0% 12% 15% 0%
Contains more Vitamin CVitamin C +344.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +360%
Contains more FolateFolate +233.3%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.46mg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Elderberry Banana melon DV% diff.
Vitamin C 36mg 8.1mg 31%
Fiber 7g 0.3g 27%
Iron 1.6mg 0.21mg 17%
Vitamin B6 0.23mg 0.05mg 14%
Carbs 18.4g 4.06g 5%
Vitamin B1 0.07mg 0.02mg 4%
Phosphorus 39mg 9mg 4%
Folate 6µg 20µg 4%
Vitamin K 4.9µg 4%
Potassium 280mg 140mg 4%
Vitamin B2 0.06mg 0.018mg 3%
Vitamin A 30µg 3%
Calories 73kcal 21kcal 3%
Fructose 2.06g 3%
Copper 0.061mg 0.035mg 3%
Calcium 38mg 13mg 3%
Polyunsaturated fat 0.247g 2%
Manganese 0.036mg 2%
Vitamin B5 0.14mg 0.07mg 1%
Magnesium 5mg 10mg 1%
Protein 0.66g 0.84g 0%
Fats 0.5g 0.2g 0%
Net carbs 11.4g 3.76g N/A
Sugar 3.36g N/A
Zinc 0.11mg 0.14mg 0%
Sodium 6mg 11mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B3 0.5mg 0.46mg 0%
Saturated fat 0.023g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
4% 95%
Protein: 0.84 g
Fats: 0.2 g
Carbs: 4.06 g
Water: 94.66 g
Other: 0.24 g
Contains more FatsFats +150%
Contains more CarbsCarbs +353.2%
Contains more OtherOther +166.7%
Contains more ProteinProtein +27.3%
Contains more WaterWater +18.6%

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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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients
  2. Banana melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167629/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.