Elderberry vs. Coconut — In-Depth Nutrition Comparison
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Important differences between elderberries and coconut
- Elderberries have more vitamin C, vitamin B6, and vitamin A; however, coconut has more copper, selenium, phosphorus, iron, zinc, and fiber.
- Coconut's daily need coverage for saturated fat is 148% more.
- Elderberries are lower in saturated fat.
The food varieties used in the comparison are Elderberries, raw and Nuts, coconut meat, raw.
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 | +171.4% |
| Contains less SodiumSodium | -70% |
| Contains more MagnesiumMagnesium | +540% |
| Contains more PotassiumPotassium | +27.1% |
| Contains more IronIron | +51.9% |
| Contains more CopperCopper | +613.1% |
| Contains more ZincZinc | +900% |
| Contains more PhosphorusPhosphorus | +189.7% |
| Contains more SeleniumSelenium | +1583.3% |
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 CVitamin C | +990.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B6Vitamin B6 | +325.9% |
| Contains more Vitamin B5Vitamin B5 | +114.3% |
| Contains more FolateFolate | +333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.023g | 29.698g | 135% |
| Manganese | 1.5mg | 65% | |
| Fats | 0.5g | 33.49g | 51% |
| Copper | 0.061mg | 0.435mg | 42% |
| Vitamin C | 36mg | 3.3mg | 36% |
| Selenium | 0.6µg | 10.1µg | 17% |
| Calories | 73kcal | 354kcal | 14% |
| Vitamin B6 | 0.23mg | 0.054mg | 14% |
| Phosphorus | 39mg | 113mg | 11% |
| Iron | 1.6mg | 2.43mg | 10% |
| Zinc | 0.11mg | 1.1mg | 9% |
| Fiber | 7g | 9g | 8% |
| Magnesium | 5mg | 32mg | 6% |
| Protein | 0.66g | 3.33g | 5% |
| Folate | 6µg | 26µg | 5% |
| Vitamin A | 30µg | 0µg | 3% |
| Vitamin B2 | 0.06mg | 0.02mg | 3% |
| Vitamin B5 | 0.14mg | 0.3mg | 3% |
| Monounsaturated fat | 0.08g | 1.425g | 3% |
| Potassium | 280mg | 356mg | 2% |
| Calcium | 38mg | 14mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Choline | 12.1mg | 2% | |
| Sodium | 6mg | 20mg | 1% |
| Carbs | 18.4g | 15.23g | 1% |
| Polyunsaturated fat | 0.247g | 0.366g | 1% |
| Net carbs | 11.4g | 6.23g | N/A |
| Sugar | 6.23g | N/A | |
| Vitamin B1 | 0.07mg | 0.066mg | 0% |
| Vitamin B3 | 0.5mg | 0.54mg | 0% |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.013mg | 0.039mg | 0% |
| Threonine | 0.027mg | 0.121mg | 0% |
| Isoleucine | 0.027mg | 0.131mg | 0% |
| Leucine | 0.06mg | 0.247mg | 0% |
| Lysine | 0.026mg | 0.147mg | 0% |
| Methionine | 0.014mg | 0.062mg | 0% |
| Phenylalanine | 0.04mg | 0.169mg | 0% |
| Valine | 0.033mg | 0.202mg | 0% |
| Histidine | 0.015mg | 0.077mg | 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:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more CarbsCarbs | +20.8% |
| Contains more WaterWater | +69.8% |
| Contains more ProteinProtein | +404.5% |
| Contains more FatsFats | +6598% |
| Contains more OtherOther | +50% |
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
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -99.9% |
| Contains more Mono. FatMonounsaturated fat | +1681.3% |
| Contains more Poly. FatPolyunsaturated fat | +48.2% |
