Elderberry vs. Custard apple — In-Depth Nutrition Comparison
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The main differences between elderberries and custard apple
- Elderberries are richer than custard apple in vitamin C, fiber, and iron.
- Daily need coverage for vitamin C for elderberries is 19% higher.
- Elderberries contain 3 times more fiber than custard apple. Elderberries contain 7g of fiber, while custard apple contains 2.4g.
Food types used in this article are Elderberries, raw and Custard-apple, (bullock's-heart), raw.
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 | +26.7% |
| Contains more IronIron | +125.4% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +85.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +260% |
| Contains more PotassiumPotassium | +36.4% |
| Contains less SodiumSodium | -33.3% |
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 | +87.5% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14.3% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
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:
1.7 g
Fats:
0.6 g
Carbs:
25.2 g
Water:
71.5 g
Other:
1 g
| Contains more WaterWater | +11.6% |
| Contains more ProteinProtein | +157.6% |
| Contains more FatsFats | +20% |
| Contains more CarbsCarbs | +37% |
| Contains more OtherOther | +56.3% |
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
0.231 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 g
| Contains less Sat. FatSaturated fat | -90% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +∞% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36mg | 19.2mg | 19% |
| Fiber | 7g | 2.4g | 18% |
| Iron | 1.6mg | 0.71mg | 11% |
| Copper | 0.061mg | 7% | |
| Magnesium | 5mg | 18mg | 3% |
| Potassium | 280mg | 382mg | 3% |
| Phosphorus | 39mg | 21mg | 3% |
| Vitamin B2 | 0.06mg | 0.1mg | 3% |
| Vitamin A | 30µg | 2µg | 3% |
| Protein | 0.66g | 1.7g | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Carbs | 18.4g | 25.2g | 2% |
| Folate | 6µg | 2% | |
| Calories | 73kcal | 101kcal | 1% |
| Saturated fat | 0.023g | 0.231g | 1% |
| Vitamin B6 | 0.23mg | 0.221mg | 1% |
| Vitamin B1 | 0.07mg | 0.08mg | 1% |
| Selenium | 0.6µg | 1% | |
| Zinc | 0.11mg | 1% | |
| Calcium | 38mg | 30mg | 1% |
| Fats | 0.5g | 0.6g | 0% |
| Net carbs | 11.4g | 22.8g | N/A |
| Sodium | 6mg | 4mg | 0% |
| Vitamin B3 | 0.5mg | 0.5mg | 0% |
| Vitamin B5 | 0.14mg | 0.135mg | 0% |
| Monounsaturated fat | 0.08g | 0% | |
| Tryptophan | 0.013mg | 0.007mg | 0% |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.026mg | 0.037mg | 0% |
| Methionine | 0.014mg | 0.004mg | 0% |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 0.015mg | 0% |
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
18%
14%
Minerals Daily Need Coverage Score
14%
9%
Comparison summary
Which food is lower in Saturated fat?
Elderberry is lower in Saturated fat (difference - 0.208g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food contains less Sodium?
Custard apple contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.