Elderberry vs. Dates — In-Depth Nutrition Comparison
Compare
A recap on differences between elderberries and dates
- Elderberries are higher in vitamin C, iron, and vitamin B6, yet dates are higher in copper, potassium, magnesium, and vitamin B5.
- Elderberries cover your daily vitamin C needs 40% more than dates.
- Elderberries contain 2 times more iron than dates. While elderberries contain 1.6mg of iron, dates contain only 1.02mg.
Food varieties used in this article are Elderberries, raw and Dates, deglet noor.
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 IronIron | +56.9% |
| Contains more MagnesiumMagnesium | +760% |
| Contains more PotassiumPotassium | +134.3% |
| Contains more CopperCopper | +237.7% |
| Contains more ZincZinc | +163.6% |
| Contains more PhosphorusPhosphorus | +59% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +400% |
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 | +8900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +34.6% |
| Contains more Vitamin B6Vitamin B6 | +39.4% |
| Contains more Vitamin B3Vitamin B3 | +154.8% |
| Contains more Vitamin B5Vitamin B5 | +320.7% |
| Contains more FolateFolate | +216.7% |
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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more FatsFats | +28.2% |
| Contains more WaterWater | +288.7% |
| Contains more ProteinProtein | +271.2% |
| Contains more CarbsCarbs | +307.8% |
| Contains more OtherOther | +150% |
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains less Sat. FatSaturated fat | -28.1% |
| Contains more Mono. FatMonounsaturated fat | +122.2% |
| Contains more Poly. FatPolyunsaturated fat | +1200% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36mg | 0.4mg | 40% |
| Fructose | 19.56g | 24% | |
| Carbs | 18.4g | 75.03g | 19% |
| Copper | 0.061mg | 0.206mg | 16% |
| Potassium | 280mg | 656mg | 11% |
| Manganese | 0.262mg | 11% | |
| Calories | 73kcal | 282kcal | 10% |
| Vitamin B5 | 0.14mg | 0.589mg | 9% |
| Magnesium | 5mg | 43mg | 9% |
| Iron | 1.6mg | 1.02mg | 7% |
| Vitamin B6 | 0.23mg | 0.165mg | 5% |
| Vitamin B3 | 0.5mg | 1.274mg | 5% |
| Protein | 0.66g | 2.45g | 4% |
| Fiber | 7g | 8g | 4% |
| Selenium | 0.6µg | 3µg | 4% |
| Folate | 6µg | 19µg | 3% |
| Phosphorus | 39mg | 62mg | 3% |
| Vitamin A | 30µg | 0µg | 3% |
| Polyunsaturated fat | 0.247g | 0.019g | 2% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin B1 | 0.07mg | 0.052mg | 2% |
| Zinc | 0.11mg | 0.29mg | 2% |
| Choline | 6.3mg | 1% | |
| Fats | 0.5g | 0.39g | 0% |
| Net carbs | 11.4g | 67.03g | N/A |
| Calcium | 38mg | 39mg | 0% |
| Sugar | 63.35g | N/A | |
| Sodium | 6mg | 2mg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Vitamin B2 | 0.06mg | 0.066mg | 0% |
| Saturated fat | 0.023g | 0.032g | 0% |
| Monounsaturated fat | 0.08g | 0.036g | 0% |
| Tryptophan | 0.013mg | 0.012mg | 0% |
| Threonine | 0.027mg | 0.043mg | 0% |
| Isoleucine | 0.027mg | 0.049mg | 0% |
| Leucine | 0.06mg | 0.084mg | 0% |
| Lysine | 0.026mg | 0.066mg | 0% |
| Methionine | 0.014mg | 0.022mg | 0% |
| Phenylalanine | 0.04mg | 0.05mg | 0% |
| Valine | 0.033mg | 0.071mg | 0% |
| Histidine | 0.015mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
12%
Minerals Daily Need Coverage Score
14%
29%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 63.35g)
Which food is lower in Saturated fat?
Elderberry is lower in Saturated fat (difference - 0.009g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 42)
Which food is cheaper?
Elderberry is cheaper (difference - $2)
Which food contains less Sodium?
Dates contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)