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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, vitamin A, and iron.
  • Daily need coverage for vitamin C for elderberries is 19% higher.
  • Elderberries contain 18 times more vitamin A than custard apple. Elderberries contain 600IU of vitamin A, while custard apple contains 33IU.

Food types used in this article are Elderberries, raw and Custard-apple, (bullock's-heart), raw.

Infographic

Elderberry vs Custard apple 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 9% 34% 27% 0% 0% 9% 0.52% 0% 0%
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%
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 64% 0.67% 0% 0% 20% 23% 9.4% 8.1% 51% 0% 0% 0% 0%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B5 ~0.135mg
~equal in Vitamin B6 ~0.221mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Elderberry Custard apple 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
2% 25% 72%
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
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
100%
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 +∞%

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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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.