Elderberry vs. Plantain — In-Depth Nutrition Comparison
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What are the main differences between elderberries and plantains?
- Elderberries are richer in vitamin C, fiber, and iron, while plantains are higher in magnesium, vitamin A, and potassium.
- Elderberries' daily need coverage for vitamin C is 28% higher.
- Plantains have 19 times less calcium than elderberries. Elderberries have 38mg of calcium, while plantains have 2mg.
We used Elderberries, raw and Plantains, cooked types in this comparison.
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 | +1800% |
| Contains more IronIron | +175.9% |
| Contains more PhosphorusPhosphorus | +39.3% |
| Contains more MagnesiumMagnesium | +540% |
| Contains more PotassiumPotassium | +66.1% |
| Contains more ZincZinc | +18.2% |
| Contains less SodiumSodium | -16.7% |
| Contains more SeleniumSelenium | +133.3% |
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 | +230.3% |
| Contains more Vitamin B1Vitamin B1 | +52.2% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B3Vitamin B3 | +51.2% |
| Contains more Vitamin B5Vitamin B5 | +66.4% |
| Contains more FolateFolate | +333.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 10.9mg | 28% |
| Fiber | 7g | 2.3g | 19% |
| Iron | 1.6mg | 0.58mg | 13% |
| Magnesium | 5mg | 32mg | 6% |
| Folate | 6µg | 26µg | 5% |
| Potassium | 280mg | 465mg | 5% |
| Carbs | 18.4g | 31.15g | 4% |
| Calcium | 38mg | 2mg | 4% |
| Calories | 73kcal | 116kcal | 2% |
| Vitamin A | 30µg | 45µg | 2% |
| Choline | 12.7mg | 2% | |
| Vitamin B5 | 0.14mg | 0.233mg | 2% |
| Vitamin B3 | 0.5mg | 0.756mg | 2% |
| Vitamin B1 | 0.07mg | 0.046mg | 2% |
| Phosphorus | 39mg | 28mg | 2% |
| Vitamin B6 | 0.23mg | 0.24mg | 1% |
| Polyunsaturated fat | 0.247g | 0.033g | 1% |
| Vitamin E | 0.13mg | 1% | |
| Selenium | 0.6µg | 1.4µg | 1% |
| Vitamin B2 | 0.06mg | 0.052mg | 1% |
| Copper | 0.061mg | 0.066mg | 1% |
| Vitamin K | 0.7µg | 1% | |
| Protein | 0.66g | 0.79g | 0% |
| Fats | 0.5g | 0.18g | 0% |
| Net carbs | 11.4g | 28.85g | N/A |
| Sugar | 14g | N/A | |
| Zinc | 0.11mg | 0.13mg | 0% |
| Sodium | 6mg | 5mg | 0% |
| Saturated fat | 0.023g | 0.069g | 0% |
| Monounsaturated fat | 0.08g | 0.015g | 0% |
| Tryptophan | 0.013mg | 0.009mg | 0% |
| Threonine | 0.027mg | 0.021mg | 0% |
| Isoleucine | 0.027mg | 0.022mg | 0% |
| Leucine | 0.06mg | 0.036mg | 0% |
| Lysine | 0.026mg | 0.037mg | 0% |
| Methionine | 0.014mg | 0.01mg | 0% |
| Phenylalanine | 0.04mg | 0.027mg | 0% |
| Valine | 0.033mg | 0.028mg | 0% |
| Histidine | 0.015mg | 0.039mg | 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:
0.79 g
Fats:
0.18 g
Carbs:
31.15 g
Water:
67.3 g
Other:
0.58 g
| Contains more FatsFats | +177.8% |
| Contains more WaterWater | +18.6% |
| Contains more ProteinProtein | +19.7% |
| Contains more CarbsCarbs | +69.3% |
~equal in
Other
~0.58g
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
0.069 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.033 g
| Contains less Sat. FatSaturated fat | -66.7% |
| Contains more Mono. FatMonounsaturated fat | +433.3% |
| Contains more Poly. FatPolyunsaturated fat | +648.5% |
