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Elderberry vs. Plantain — In-Depth Nutrition Comparison

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What are the main differences between Elderberry and Plantain?

  • Elderberry is richer in Vitamin C, Fiber, and Iron, while Plantain is higher in Magnesium, and Potassium.
  • Elderberry's daily need coverage for Vitamin C is 28% higher.
  • Plantain has 19 times less Calcium than Elderberry. Elderberry has 38mg of Calcium, while Plantain has 2mg.

We used Elderberries, raw and Plantains, cooked types in this comparison.

Infographic

Elderberry vs Plantain infographic
Infographic link

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 Calcium +1800%
Contains more Iron +175.9%
Contains more Phosphorus +39.3%
Contains more Magnesium +540%
Contains more Potassium +66.1%
Contains less Sodium -16.7%
Contains more Zinc +18.2%
Contains more Selenium +133.3%
Equal in Copper - 0.066
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +1800%
Contains more Iron +175.9%
Contains more Phosphorus +39.3%
Contains more Magnesium +540%
Contains more Potassium +66.1%
Contains less Sodium -16.7%
Contains more Zinc +18.2%
Contains more Selenium +133.3%
Equal in Copper - 0.066

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 C +230.3%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B2 +15.4%
Contains more Vitamin A +51.5%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B5 +66.4%
Contains more Folate +333.3%
Equal in Vitamin B6 - 0.24
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 7% 2%
Contains more Vitamin C +230.3%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B2 +15.4%
Contains more Vitamin A +51.5%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B5 +66.4%
Contains more Folate +333.3%
Equal in Vitamin B6 - 0.24

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +177.8%
Contains more Water +18.6%
Contains more Other +10.3%
Contains more Protein +19.7%
Contains more Carbs +69.3%
Equal in Other - 0.58
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Fats +177.8%
Contains more Water +18.6%
Contains more Other +10.3%
Contains more Protein +19.7%
Contains more Carbs +69.3%
Equal in Other - 0.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +433.3%
Contains more Polyunsaturated fat +648.5%
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +433.3%
Contains more Polyunsaturated fat +648.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Elderberry Plantain
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Elderberry Plantain Opinion
Net carbs 11.4g 28.85g Plantain
Protein 0.66g 0.79g Plantain
Fats 0.5g 0.18g Elderberry
Carbs 18.4g 31.15g Plantain
Calories 73kcal 116kcal Plantain
Sugar 14g Elderberry
Fiber 7g 2.3g Elderberry
Calcium 38mg 2mg Elderberry
Iron 1.6mg 0.58mg Elderberry
Magnesium 5mg 32mg Plantain
Phosphorus 39mg 28mg Elderberry
Potassium 280mg 465mg Plantain
Sodium 6mg 5mg Plantain
Zinc 0.11mg 0.13mg Plantain
Copper 0.061mg 0.066mg Plantain
Selenium 0.6µg 1.4µg Plantain
Vitamin A 600IU 909IU Plantain
Vitamin A RAE 30µg 45µg Plantain
Vitamin E 0.13mg Plantain
Vitamin C 36mg 10.9mg Elderberry
Vitamin B1 0.07mg 0.046mg Elderberry
Vitamin B2 0.06mg 0.052mg Elderberry
Vitamin B3 0.5mg 0.756mg Plantain
Vitamin B5 0.14mg 0.233mg Plantain
Vitamin B6 0.23mg 0.24mg Plantain
Folate 6µg 26µg Plantain
Choline 12.7mg Plantain
Vitamin K 0.7µg Plantain
Tryptophan 0.013mg 0.009mg Elderberry
Threonine 0.027mg 0.021mg Elderberry
Isoleucine 0.027mg 0.022mg Elderberry
Leucine 0.06mg 0.036mg Elderberry
Lysine 0.026mg 0.037mg Plantain
Methionine 0.014mg 0.01mg Elderberry
Phenylalanine 0.04mg 0.027mg Elderberry
Valine 0.033mg 0.028mg Elderberry
Histidine 0.015mg 0.039mg Plantain
Saturated Fat 0.023g 0.069g Elderberry
Monounsaturated Fat 0.08g 0.015g Elderberry
Polyunsaturated fat 0.247g 0.033g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
20%
Elderberry
18%
Plantain
Minerals Daily Need Coverage Score
14%
Elderberry
13%
Plantain

Comparison summary

Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 14g)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.