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.
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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 | +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.
| 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% |
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:
0.85 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
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 Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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
18%
20%
Minerals Daily Need Coverage Score
14%
7%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 9.18g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is lower in Cholesterol?
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Clementine contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Clementine is lower in Saturated fat (difference - 0.023g)
Which food is richer in vitamins?
Clementine is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)