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.
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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 | +51.5% |
| Contains more Vitamin B3Vitamin B3 | +51.2% |
| Contains more Vitamin B5Vitamin B5 | +66.4% |
| Contains more FolateFolate | +333.3% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 73kcal | 116kcal |
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| Protein | 0.66g | 0.79g |
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| Fats | 0.5g | 0.18g |
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| Vitamin C | 36mg | 10.9mg |
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| Net carbs | 11.4g | 28.85g |
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| Carbs | 18.4g | 31.15g |
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| Magnesium | 5mg | 32mg |
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| Calcium | 38mg | 2mg |
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| Potassium | 280mg | 465mg |
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| Iron | 1.6mg | 0.58mg |
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| Sugar | 14g |
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| Fiber | 7g | 2.3g |
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| Copper | 0.061mg | 0.066mg |
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| Zinc | 0.11mg | 0.13mg |
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| Phosphorus | 39mg | 28mg |
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| Sodium | 6mg | 5mg |
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| Vitamin A | 600IU | 909IU |
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| Vitamin A | 30µg | 45µg |
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| Vitamin E | 0.13mg |
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| Selenium | 0.6µg | 1.4µg |
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| Vitamin B1 | 0.07mg | 0.046mg |
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| Vitamin B2 | 0.06mg | 0.052mg |
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| Vitamin B3 | 0.5mg | 0.756mg |
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| Vitamin B5 | 0.14mg | 0.233mg |
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| Vitamin B6 | 0.23mg | 0.24mg |
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| Vitamin K | 0.7µg |
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| Folate | 6µg | 26µg |
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| Choline | 12.7mg |
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| Saturated Fat | 0.023g | 0.069g |
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| Monounsaturated Fat | 0.08g | 0.015g |
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| Polyunsaturated fat | 0.247g | 0.033g |
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| Tryptophan | 0.013mg | 0.009mg |
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| Threonine | 0.027mg | 0.021mg |
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| Isoleucine | 0.027mg | 0.022mg |
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| Leucine | 0.06mg | 0.036mg |
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| Lysine | 0.026mg | 0.037mg |
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| Methionine | 0.014mg | 0.01mg |
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| Phenylalanine | 0.04mg | 0.027mg |
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| Valine | 0.033mg | 0.028mg |
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| Histidine | 0.015mg | 0.039mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
14%
13%
Comparison summary
Which food contains less Sodium?
Plantain contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 14g)
Which food is lower in Saturated Fat?
Elderberry is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
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.