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  6. Elderberry vs. Dried fruit

Elderberry vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between Elderberry and Dried fruit

  • Elderberry has more Vitamin C, and Vitamin B6, however, Dried fruit is richer in Copper, Potassium, Vitamin A, Iron, Vitamin B3, Vitamin B5, and Magnesium.
  • Elderberry covers your daily Vitamin C needs 39% more than Dried fruit.
  • Dried fruit has 2 times less Vitamin B6 than Elderberry. Elderberry has 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

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 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 SeleniumSelenium +266.7%

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% 36% 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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +500.7%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +417.8%
Contains more Vitamin B5Vitamin B5 +268.6%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%
Contains more OtherOther +301.6%
~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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Elderberry Dried fruit
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Elderberry Dried fruit Opinion
Calories 73kcal 241kcal Dried fruit
Protein 0.66g 3.39g Dried fruit
Fats 0.5g 0.51g Dried fruit
Vitamin C 36mg 1mg Elderberry
Net carbs 11.4g 55.34g Dried fruit
Carbs 18.4g 62.64g Dried fruit
Magnesium 5mg 32mg Dried fruit
Calcium 38mg 55mg Dried fruit
Potassium 280mg 1162mg Dried fruit
Iron 1.6mg 2.66mg Dried fruit
Sugar 53.44g Elderberry
Fiber 7g 7.3g Dried fruit
Copper 0.061mg 0.343mg Dried fruit
Zinc 0.11mg 0.39mg Dried fruit
Starch 0.35g Dried fruit
Phosphorus 39mg 71mg Dried fruit
Sodium 6mg 10mg Elderberry
Vitamin A 600IU 3604IU Dried fruit
Vitamin A 30µg 180µg Dried fruit
Vitamin E 4.33mg Dried fruit
Manganese 0.235mg Dried fruit
Selenium 0.6µg 2.2µg Dried fruit
Vitamin B1 0.07mg 0.015mg Elderberry
Vitamin B2 0.06mg 0.074mg Dried fruit
Vitamin B3 0.5mg 2.589mg Dried fruit
Vitamin B5 0.14mg 0.516mg Dried fruit
Vitamin B6 0.23mg 0.143mg Elderberry
Vitamin K 3.1µg Dried fruit
Folate 6µg 10µg Dried fruit
Choline 13.9mg Dried fruit
Saturated Fat 0.023g 0.017g Dried fruit
Monounsaturated Fat 0.08g 0.074g Elderberry
Polyunsaturated fat 0.247g 0.074g Elderberry
Tryptophan 0.013mg 0.016mg Dried fruit
Threonine 0.027mg 0.073mg Dried fruit
Isoleucine 0.027mg 0.063mg Dried fruit
Leucine 0.06mg 0.105mg Dried fruit
Lysine 0.026mg 0.083mg Dried fruit
Methionine 0.014mg 0.015mg Dried fruit
Phenylalanine 0.04mg 0.062mg Dried fruit
Valine 0.033mg 0.078mg Dried fruit
Histidine 0.015mg 0.047mg Dried fruit
Fructose 12.47g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Dried fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Elderberry
36%
Dried fruit
Minerals Daily Need Coverage Score
14%
Elderberry
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Elderberry
Elderberry contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 31)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 0.006g)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.