Elderberry vs. Cantaloupe — In-Depth Nutrition Comparison
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How are Elderberry and Cantaloupe different?
- Elderberry is higher in Fiber, Iron, and Vitamin B6, however, Cantaloupe is richer in Vitamin A RAE.
- Daily need coverage for Fiber from Elderberry is 24% higher.
- Elderberry contains 8 times more Iron than Cantaloupe. While Elderberry contains 1.6mg of Iron, Cantaloupe contains only 0.21mg.
Elderberries, raw and Melons, cantaloupe, raw are the varieties used 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 | +322.2% |
| Contains more IronIron | +661.9% |
| Contains more CopperCopper | +48.8% |
| Contains more PhosphorusPhosphorus | +160% |
| Contains less SodiumSodium | -62.5% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +140% |
| Contains more ZincZinc | +63.6% |
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 B1Vitamin B1 | +70.7% |
| Contains more Vitamin B2Vitamin B2 | +215.8% |
| Contains more Vitamin B5Vitamin B5 | +33.3% |
| Contains more Vitamin B6Vitamin B6 | +219.4% |
| Contains more Vitamin AVitamin A | +463.7% |
| Contains more Vitamin B3Vitamin B3 | +46.8% |
| Contains more FolateFolate | +250% |
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:
0.84 g
Fats:
0.19 g
Carbs:
8.16 g
Water:
90.15 g
Other:
0.66 g
| Contains more FatsFats | +163.2% |
| Contains more CarbsCarbs | +125.5% |
| Contains more ProteinProtein | +27.3% |
| Contains more WaterWater | +13% |
~equal in
Other
~0.66g
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
0.051 g
Monounsaturated Fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.081 g
| Contains less Sat. FatSaturated Fat | -54.9% |
| Contains more Mono. FatMonounsaturated Fat | +2566.7% |
| Contains more Poly. FatPolyunsaturated fat | +204.9% |
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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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 73kcal | 34kcal |
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| Protein | 0.66g | 0.84g |
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| Fats | 0.5g | 0.19g |
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| Vitamin C | 36mg | 36.7mg |
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| Net carbs | 11.4g | 7.26g |
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| Carbs | 18.4g | 8.16g |
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| Magnesium | 5mg | 12mg |
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| Calcium | 38mg | 9mg |
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| Potassium | 280mg | 267mg |
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| Iron | 1.6mg | 0.21mg |
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| Sugar | 7.86g |
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| Fiber | 7g | 0.9g |
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| Copper | 0.061mg | 0.041mg |
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| Zinc | 0.11mg | 0.18mg |
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| Starch | 0.03g |
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| Phosphorus | 39mg | 15mg |
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| Sodium | 6mg | 16mg |
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| Vitamin A | 600IU | 3382IU |
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| Vitamin A RAE | 30µg | 169µg |
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| Vitamin E | 0.05mg |
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| Manganese | 0.041mg |
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| Selenium | 0.6µg | 0.4µg |
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| Vitamin B1 | 0.07mg | 0.041mg |
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| Vitamin B2 | 0.06mg | 0.019mg |
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| Vitamin B3 | 0.5mg | 0.734mg |
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| Vitamin B5 | 0.14mg | 0.105mg |
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| Vitamin B6 | 0.23mg | 0.072mg |
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| Vitamin K | 2.5µg |
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| Folate | 6µg | 21µg |
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| Choline | 7.6mg |
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| Saturated Fat | 0.023g | 0.051g |
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| Monounsaturated Fat | 0.08g | 0.003g |
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| Polyunsaturated fat | 0.247g | 0.081g |
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| Tryptophan | 0.013mg | 0.002mg |
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| Threonine | 0.027mg | 0.017mg |
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| Isoleucine | 0.027mg | 0.021mg |
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| Leucine | 0.06mg | 0.029mg |
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| Lysine | 0.026mg | 0.03mg |
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| Methionine | 0.014mg | 0.012mg |
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| Phenylalanine | 0.04mg | 0.023mg |
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| Valine | 0.033mg | 0.033mg | |
| Histidine | 0.015mg | 0.015mg | |
| Fructose | 1.87g |
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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 |
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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%
31%
Minerals Daily Need Coverage Score
14%
8%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 7.86g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Elderberry is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 65)
Which food is richer in vitamins?
Cantaloupe is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.