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  6. Elderberry vs. Dried fruit

Elderberry vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between elderberries and dried fruit

  • Elderberries have more vitamin C and vitamin B6; however, dried fruit is richer in copper, potassium, vitamin A, carbs, iron, vitamin B3, vitamin B5, and protein.
  • Elderberries cover your daily vitamin C needs 39% more than dried fruit.
  • Dried fruit has 2 times less vitamin B6 than elderberries. Elderberries have 0.23mg of vitamin B6, while dried fruit has 0.143mg.

Specific food types used in this comparison are Elderberries, raw and Apricots, dried, sulfured, uncooked.

Infographic

Elderberry vs Dried fruit infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains less SodiumSodium -40%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +44.7%
Contains more PotassiumPotassium +315%
Contains more IronIron +66.3%
Contains more CopperCopper +462.3%
Contains more ZincZinc +254.5%
Contains more PhosphorusPhosphorus +82.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +266.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 120% 0% 10% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
Contains more Vitamin CVitamin C +3500%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B6Vitamin B6 +60.8%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +417.8%
Contains more Vitamin B5Vitamin B5 +268.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Dried fruit DV% diff.
Vitamin C 36mg 1mg 39%
Copper 0.061mg 0.343mg 31%
Vitamin E 4.33mg 29%
Potassium 280mg 1162mg 26%
Vitamin A 30µg 180µg 17%
Fructose 12.47g 16%
Carbs 18.4g 62.64g 15%
Iron 1.6mg 2.66mg 13%
Vitamin B3 0.5mg 2.589mg 13%
Manganese 0.235mg 10%
Calories 73kcal 241kcal 8%
Vitamin B5 0.14mg 0.516mg 8%
Vitamin B6 0.23mg 0.143mg 7%
Magnesium 5mg 32mg 6%
Protein 0.66g 3.39g 5%
Phosphorus 39mg 71mg 5%
Vitamin B1 0.07mg 0.015mg 5%
Zinc 0.11mg 0.39mg 3%
Selenium 0.6µg 2.2µg 3%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Calcium 38mg 55mg 2%
Fiber 7g 7.3g 1%
Vitamin B2 0.06mg 0.074mg 1%
Folate 6µg 10µg 1%
Polyunsaturated fat 0.247g 0.074g 1%
Protein per 100 calories 0.9g 1.4g N/A
Calories per 10 g protein 1106kcal 711kcal N/A
Weight per 100 calories 137g 41g N/A
Fats 0.5g 0.51g 0%
Net carbs 11.4g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 6mg 10mg 0%
Saturated fat 0.023g 0.017g 0%
Monounsaturated fat 0.08g 0.074g 0%
Tryptophan 0.013mg 0.016mg 0%
Threonine 0.027mg 0.073mg 0%
Isoleucine 0.027mg 0.063mg 0%
Leucine 0.06mg 0.105mg 0%
Lysine 0.026mg 0.083mg 0%
Methionine 0.014mg 0.015mg 0%
Phenylalanine 0.04mg 0.062mg 0%
Valine 0.033mg 0.078mg 0%
Histidine 0.015mg 0.047mg 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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +158.3%
Contains more ProteinProtein +413.6%
Contains more CarbsCarbs +240.4%
~equal in Fats ~0.51g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +233.8%
Contains less Sat. FatSaturated fat -26.1%
~equal in Monounsaturated fat ~0.074g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.