Elderberry vs. Breadfruit — In-Depth Nutrition Comparison
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What are the differences between elderberries and breadfruit?
- Elderberries are higher in iron, vitamin A, vitamin B6, fiber, and vitamin C; however, breadfruit is richer in vitamin B5 and potassium.
- Elderberries' daily need coverage for iron is 13% more.
We used Elderberries, raw and Breadfruit, raw types in this article.
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 | +123.5% |
| Contains more IronIron | +196.3% |
| Contains more PhosphorusPhosphorus | +30% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more PotassiumPotassium | +75% |
| Contains more CopperCopper | +37.7% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin CVitamin C | +24.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +130% |
| Contains more Vitamin B1Vitamin B1 | +57.1% |
| Contains more Vitamin B3Vitamin B3 | +80% |
| Contains more Vitamin B5Vitamin B5 | +226.4% |
| Contains more FolateFolate | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.6mg | 0.54mg | 13% |
| Vitamin B6 | 0.23mg | 0.1mg | 10% |
| Vitamin C | 36mg | 29mg | 8% |
| Fiber | 7g | 4.9g | 8% |
| Potassium | 280mg | 490mg | 6% |
| Vitamin B5 | 0.14mg | 0.457mg | 6% |
| Magnesium | 5mg | 25mg | 5% |
| Vitamin B1 | 0.07mg | 0.11mg | 3% |
| Vitamin A | 30µg | 0µg | 3% |
| Carbs | 18.4g | 27.12g | 3% |
| Copper | 0.061mg | 0.084mg | 3% |
| Vitamin B3 | 0.5mg | 0.9mg | 3% |
| Manganese | 0.06mg | 3% | |
| Choline | 9.8mg | 2% | |
| Folate | 6µg | 14µg | 2% |
| Vitamin B2 | 0.06mg | 0.03mg | 2% |
| Calories | 73kcal | 103kcal | 2% |
| Calcium | 38mg | 17mg | 2% |
| Vitamin E | 0.1mg | 1% | |
| Polyunsaturated fat | 0.247g | 0.066g | 1% |
| Protein | 0.66g | 1.07g | 1% |
| Phosphorus | 39mg | 30mg | 1% |
| Fats | 0.5g | 0.23g | 0% |
| Net carbs | 11.4g | 22.22g | N/A |
| Sugar | 11g | N/A | |
| Zinc | 0.11mg | 0.12mg | 0% |
| Sodium | 6mg | 2mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Saturated fat | 0.023g | 0.048g | 0% |
| Monounsaturated fat | 0.08g | 0.034g | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0.052mg | 0% |
| Isoleucine | 0.027mg | 0.064mg | 0% |
| Leucine | 0.06mg | 0.065mg | 0% |
| Lysine | 0.026mg | 0.037mg | 0% |
| Methionine | 0.014mg | 0.01mg | 0% |
| Phenylalanine | 0.04mg | 0.026mg | 0% |
| Valine | 0.033mg | 0.047mg | 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:
1.07 g
Fats:
0.23 g
Carbs:
27.12 g
Water:
70.65 g
Other:
0.93 g
| Contains more FatsFats | +117.4% |
| Contains more WaterWater | +13% |
| Contains more ProteinProtein | +62.1% |
| Contains more CarbsCarbs | +47.4% |
| Contains more OtherOther | +45.3% |
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
0.048 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.066 g
| Contains less Sat. FatSaturated fat | -52.1% |
| Contains more Mono. FatMonounsaturated fat | +135.3% |
| Contains more Poly. FatPolyunsaturated fat | +274.2% |
