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Elderberry vs. Banana — In-Depth Nutrition Comparison

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How are Elderberry and Banana different?

  • Elderberry is richer in Vitamin C, Fiber, and Iron, while Banana is higher in Vitamin B6, and Magnesium.
  • Elderberry covers your daily need of Vitamin C 30% more than Banana.
  • Elderberry contains 8 times more Calcium than Banana. Elderberry contains 38mg of Calcium, while Banana contains 5mg.

Elderberries, raw and Bananas, raw types were used in this article.

Infographic

Elderberry vs Banana 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 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Banana
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more CalciumCalcium +660%
Contains more IronIron +515.4%
Contains more PhosphorusPhosphorus +77.3%
Contains more MagnesiumMagnesium +440%
Contains more PotassiumPotassium +27.9%
Contains more CopperCopper +27.9%
Contains more ZincZinc +36.4%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +66.7%

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% 36% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Banana
8
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 29% 3.8% 2% 0% 7.8% 17% 12% 20% 85% 0% 1.3% 15% 5.3%
Contains more Vitamin CVitamin C +313.8%
Contains more Vitamin AVitamin A +837.5%
Contains more Vitamin B1Vitamin B1 +125.8%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin B5Vitamin B5 +138.6%
Contains more Vitamin B6Vitamin B6 +59.6%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Banana
3
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more FatsFats +51.5%
Contains more ProteinProtein +65.2%
Contains more CarbsCarbs +24.1%
Contains more OtherOther +29.7%
~equal in Water ~74.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 23% 71%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Banana
0
52% 15% 34%
Saturated Fat: Sat. Fat 0.112 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated Fat -79.5%
Contains more Mono. FatMonounsaturated Fat +150%
Contains more Poly. FatPolyunsaturated fat +238.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Elderberry Banana
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Elderberry Banana Opinion
Calories 73kcal 89kcal Banana
Protein 0.66g 1.09g Banana
Fats 0.5g 0.33g Elderberry
Vitamin C 36mg 8.7mg Elderberry
Net carbs 11.4g 20.24g Banana
Carbs 18.4g 22.84g Banana
Magnesium 5mg 27mg Banana
Calcium 38mg 5mg Elderberry
Potassium 280mg 358mg Banana
Iron 1.6mg 0.26mg Elderberry
Sugar 12.23g Elderberry
Fiber 7g 2.6g Elderberry
Copper 0.061mg 0.078mg Banana
Zinc 0.11mg 0.15mg Banana
Starch 5.38g Banana
Phosphorus 39mg 22mg Elderberry
Sodium 6mg 1mg Banana
Vitamin A 600IU 64IU Elderberry
Vitamin A 30µg 3µg Elderberry
Vitamin E 0.1mg Banana
Manganese 0.27mg Banana
Selenium 0.6µg 1µg Banana
Vitamin B1 0.07mg 0.031mg Elderberry
Vitamin B2 0.06mg 0.073mg Banana
Vitamin B3 0.5mg 0.665mg Banana
Vitamin B5 0.14mg 0.334mg Banana
Vitamin B6 0.23mg 0.367mg Banana
Vitamin K 0.5µg Banana
Folate 6µg 20µg Banana
Choline 9.8mg Banana
Saturated Fat 0.023g 0.112g Elderberry
Monounsaturated Fat 0.08g 0.032g Elderberry
Polyunsaturated fat 0.247g 0.073g Elderberry
Tryptophan 0.013mg 0.009mg Elderberry
Threonine 0.027mg 0.028mg Banana
Isoleucine 0.027mg 0.028mg Banana
Leucine 0.06mg 0.068mg Banana
Lysine 0.026mg 0.05mg Banana
Methionine 0.014mg 0.008mg Elderberry
Phenylalanine 0.04mg 0.049mg Banana
Valine 0.033mg 0.047mg Banana
Histidine 0.015mg 0.077mg Banana
Fructose 4.85g Banana

Which food is preferable for your diet?

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

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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
20%
Elderberry
15%
Banana
Minerals Daily Need Coverage Score
14%
Elderberry
14%
Banana

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 12.23g)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.089g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 48)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.2)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Banana
Banana is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.