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Elderberry vs. Clementine — In-Depth Nutrition Comparison

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Differences between elderberries and clementine

  • Elderberries have more fiber, iron, and vitamin B6, while clementine has more vitamin C.
  • Elderberries' daily need coverage for fiber is 21% higher.
  • Clementine contains 11 times less iron than elderberries. Elderberries contain 1.6mg of iron, while clementine contains 0.14mg.

The food types used in this comparison are Elderberries, raw and Clementines, raw.

Infographic

Elderberry vs Clementine 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% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more CalciumCalcium +26.7%
Contains more PotassiumPotassium +58.2%
Contains more IronIron +1042.9%
Contains more CopperCopper +41.9%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +85.7%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +100%
Contains less SodiumSodium -83.3%

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +206.7%
Contains more Vitamin CVitamin C +35.6%
Contains more Vitamin B1Vitamin B1 +22.9%
Contains more Vitamin B3Vitamin B3 +27.2%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.151mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Clementine DV% diff.
Fiber 7g 1.7g 21%
Iron 1.6mg 0.14mg 18%
Vitamin C 36mg 48.8mg 14%
Vitamin B6 0.23mg 0.075mg 12%
Folate 6µg 24µg 5%
Vitamin A 30µg 3%
Phosphorus 39mg 21mg 3%
Potassium 280mg 177mg 3%
Choline 14mg 3%
Carbs 18.4g 12.02g 2%
Copper 0.061mg 0.043mg 2%
Vitamin B2 0.06mg 0.03mg 2%
Polyunsaturated fat 0.247g 2%
Fructose 1.64g 2%
Manganese 0.023mg 1%
Vitamin B3 0.5mg 0.636mg 1%
Selenium 0.6µg 0.1µg 1%
Calories 73kcal 47kcal 1%
Vitamin E 0.2mg 1%
Calcium 38mg 30mg 1%
Magnesium 5mg 10mg 1%
Fats 0.5g 0.15g 1%
Vitamin B1 0.07mg 0.086mg 1%
Protein 0.66g 0.85g 0%
Net carbs 11.4g 10.32g N/A
Sugar 9.18g N/A
Zinc 0.11mg 0.06mg 0%
Sodium 6mg 1mg 0%
Vitamin B5 0.14mg 0.151mg 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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more FatsFats +233.3%
Contains more CarbsCarbs +53.1%
Contains more OtherOther +60%
Contains more ProteinProtein +28.8%
~equal in Water ~86.58g

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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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.