Elderberry vs. Figs — In-Depth Nutrition Comparison
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What are the differences between elderberries and figs?
- The amount of vitamin C, fiber, iron, vitamin A, and vitamin B6 in elderberries is higher than in figs.
- Elderberries' daily need coverage for vitamin C is 38% more.
- Figs contain 4 times less iron than elderberries. Elderberries contain 1.6mg of iron, while figs contain 0.37mg.
We used Elderberries, raw and Figs, 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 PotassiumPotassium | +20.7% |
| Contains more IronIron | +332.4% |
| Contains more PhosphorusPhosphorus | +178.6% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +240% |
| Contains more CopperCopper | +14.8% |
| Contains more ZincZinc | +36.4% |
| 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 CVitamin C | +1700% |
| Contains more Vitamin AVitamin A | +328.6% |
| Contains more Vitamin B1Vitamin B1 | +16.7% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +25% |
| Contains more Vitamin B6Vitamin B6 | +103.5% |
| Contains more Vitamin B5Vitamin B5 | +114.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 2mg | 38% |
| Fiber | 7g | 2.9g | 16% |
| Iron | 1.6mg | 0.37mg | 15% |
| Vitamin B6 | 0.23mg | 0.113mg | 9% |
| Manganese | 0.128mg | 6% | |
| Vitamin K | 4.7µg | 4% | |
| Phosphorus | 39mg | 14mg | 4% |
| Magnesium | 5mg | 17mg | 3% |
| Vitamin B5 | 0.14mg | 0.3mg | 3% |
| Vitamin A | 30µg | 7µg | 3% |
| Choline | 4.7mg | 1% | |
| Potassium | 280mg | 232mg | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Polyunsaturated fat | 0.247g | 0.144g | 1% |
| Copper | 0.061mg | 0.07mg | 1% |
| Vitamin B3 | 0.5mg | 0.4mg | 1% |
| Vitamin B2 | 0.06mg | 0.05mg | 1% |
| Vitamin E | 0.11mg | 1% | |
| Vitamin B1 | 0.07mg | 0.06mg | 1% |
| Calories | 73kcal | 74kcal | 0% |
| Protein | 0.66g | 0.75g | 0% |
| Fats | 0.5g | 0.3g | 0% |
| Carbs | 18.4g | 19.18g | 0% |
| Net carbs | 11.4g | 16.28g | N/A |
| Calcium | 38mg | 35mg | 0% |
| Sugar | 16.26g | N/A | |
| Zinc | 0.11mg | 0.15mg | 0% |
| Sodium | 6mg | 1mg | 0% |
| Folate | 6µg | 6µg | 0% |
| Saturated fat | 0.023g | 0.06g | 0% |
| Monounsaturated fat | 0.08g | 0.066g | 0% |
| Tryptophan | 0.013mg | 0.006mg | 0% |
| Threonine | 0.027mg | 0.024mg | 0% |
| Isoleucine | 0.027mg | 0.023mg | 0% |
| Leucine | 0.06mg | 0.033mg | 0% |
| Lysine | 0.026mg | 0.03mg | 0% |
| Methionine | 0.014mg | 0.006mg | 0% |
| Phenylalanine | 0.04mg | 0.018mg | 0% |
| Valine | 0.033mg | 0.028mg | 0% |
| Histidine | 0.015mg | 0.011mg | 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:
0.75 g
Fats:
0.3 g
Carbs:
19.18 g
Water:
79.11 g
Other:
0.66 g
| Contains more FatsFats | +66.7% |
| Contains more ProteinProtein | +13.6% |
~equal in
Carbs
~19.18g
~equal in
Water
~79.11g
~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
0.06 g
Monounsaturated fat:
Mono. Fat
0.066 g
Polyunsaturated fat:
Poly. Fat
0.144 g
| Contains less Sat. FatSaturated fat | -61.7% |
| Contains more Mono. FatMonounsaturated fat | +21.2% |
| Contains more Poly. FatPolyunsaturated fat | +71.5% |
