Elderberry vs. Plum — In-Depth Nutrition Comparison
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What are the differences between elderberries and plums?
- The amount of vitamin C, fiber, iron, vitamin B6, and vitamin A in elderberries is higher than in plums.
- Elderberries' daily need coverage for vitamin C is 29% more.
- Plums contain 9 times less iron than elderberries. Elderberries contain 1.6mg of iron, while plums contain 0.17mg.
We used Elderberries, raw and Plums, 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 CalciumCalcium | +533.3% |
| Contains more PotassiumPotassium | +78.3% |
| Contains more IronIron | +841.2% |
| Contains more PhosphorusPhosphorus | +143.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +40% |
| Contains less SodiumSodium | -100% |
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 | +278.9% |
| Contains more Vitamin AVitamin A | +76.5% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +130.8% |
| Contains more Vitamin B3Vitamin B3 | +19.9% |
| Contains more Vitamin B6Vitamin B6 | +693.1% |
| Contains more FolateFolate | +20% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 9.5mg | 29% |
| Fiber | 7g | 1.4g | 22% |
| Iron | 1.6mg | 0.17mg | 18% |
| Vitamin B6 | 0.23mg | 0.029mg | 15% |
| Vitamin K | 6.4µg | 5% | |
| Fructose | 3.07g | 4% | |
| Potassium | 280mg | 157mg | 4% |
| Vitamin B1 | 0.07mg | 0.028mg | 4% |
| Calcium | 38mg | 6mg | 3% |
| Vitamin B2 | 0.06mg | 0.026mg | 3% |
| Phosphorus | 39mg | 16mg | 3% |
| Vitamin E | 0.26mg | 2% | |
| Carbs | 18.4g | 11.42g | 2% |
| Manganese | 0.052mg | 2% | |
| Polyunsaturated fat | 0.247g | 0.044g | 1% |
| Vitamin B3 | 0.5mg | 0.417mg | 1% |
| Selenium | 0.6µg | 0µg | 1% |
| Calories | 73kcal | 46kcal | 1% |
| Vitamin A | 30µg | 17µg | 1% |
| Protein | 0.66g | 0.7g | 0% |
| Fats | 0.5g | 0.28g | 0% |
| Net carbs | 11.4g | 10.02g | N/A |
| Magnesium | 5mg | 7mg | 0% |
| Sugar | 9.92g | N/A | |
| Copper | 0.061mg | 0.057mg | 0% |
| Zinc | 0.11mg | 0.1mg | 0% |
| Sodium | 6mg | 0mg | 0% |
| Vitamin B5 | 0.14mg | 0.135mg | 0% |
| Folate | 6µg | 5µg | 0% |
| Choline | 1.9mg | 0% | |
| Saturated fat | 0.023g | 0.017g | 0% |
| Monounsaturated fat | 0.08g | 0.134g | 0% |
| Tryptophan | 0.013mg | 0.009mg | 0% |
| Threonine | 0.027mg | 0.01mg | 0% |
| Isoleucine | 0.027mg | 0.014mg | 0% |
| Leucine | 0.06mg | 0.015mg | 0% |
| Lysine | 0.026mg | 0.016mg | 0% |
| Methionine | 0.014mg | 0.008mg | 0% |
| Phenylalanine | 0.04mg | 0.014mg | 0% |
| Valine | 0.033mg | 0.016mg | 0% |
| Histidine | 0.015mg | 0.009mg | 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:
0.7 g
Fats:
0.28 g
Carbs:
11.42 g
Water:
87.23 g
Other:
0.37 g
| Contains more FatsFats | +78.6% |
| Contains more CarbsCarbs | +61.1% |
| Contains more OtherOther | +73% |
~equal in
Protein
~0.7g
~equal in
Water
~87.23g
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
0.017 g
Monounsaturated fat:
Mono. Fat
0.134 g
Polyunsaturated fat:
Poly. Fat
0.044 g
| Contains more Poly. FatPolyunsaturated fat | +461.4% |
| Contains less Sat. FatSaturated fat | -26.1% |
| Contains more Mono. FatMonounsaturated fat | +67.5% |
