Elderberry vs. Kiwi — In-Depth Nutrition Comparison
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What are the main differences between elderberries and kiwi?
- Elderberries are richer in iron, fiber, vitamin B6, and vitamin A, while kiwi is higher in vitamin C and copper.
- Kiwi's daily need coverage for vitamin C is 63% higher.
- Kiwi has 7 times less vitamin A than elderberries. Elderberries have 600IU of vitamin A, while kiwi has 87IU.
We used Elderberries, raw and Kiwifruit, green, raw types in this comparison.
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 | +11.8% |
| Contains more IronIron | +416.1% |
| Contains more PhosphorusPhosphorus | +14.7% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +240% |
| Contains more PotassiumPotassium | +11.4% |
| Contains more CopperCopper | +113.1% |
| Contains more ZincZinc | +27.3% |
| Contains less SodiumSodium | -50% |
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 AVitamin A | +650% |
| Contains more Vitamin B1Vitamin B1 | +159.3% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B3Vitamin B3 | +46.6% |
| Contains more Vitamin B6Vitamin B6 | +265.1% |
| Contains more Vitamin CVitamin C | +157.5% |
| Contains more Vitamin B5Vitamin B5 | +30.7% |
| Contains more FolateFolate | +316.7% |
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:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
| Contains more CarbsCarbs | +25.5% |
| Contains more ProteinProtein | +72.7% |
~equal in
Fats
~0.52g
~equal in
Water
~83.07g
~equal in
Other
~0.61g
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
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
| Contains less Sat. FatSaturated fat | -20.7% |
| Contains more Mono. FatMonounsaturated fat | +70.2% |
| Contains more Poly. FatPolyunsaturated fat | +16.2% |
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 Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36mg | 92.7mg | 63% |
| Vitamin K | 40.3µg | 34% | |
| Fiber | 7g | 3g | 16% |
| Iron | 1.6mg | 0.31mg | 16% |
| Vitamin B6 | 0.23mg | 0.063mg | 13% |
| Vitamin E | 1.46mg | 10% | |
| Copper | 0.061mg | 0.13mg | 8% |
| Fructose | 4.35g | 5% | |
| Folate | 6µg | 25µg | 5% |
| Manganese | 0.098mg | 4% | |
| Vitamin B1 | 0.07mg | 0.027mg | 4% |
| Vitamin A | 30µg | 4µg | 3% |
| Magnesium | 5mg | 17mg | 3% |
| Vitamin B2 | 0.06mg | 0.025mg | 3% |
| Calories | 73kcal | 61kcal | 1% |
| Vitamin B5 | 0.14mg | 0.183mg | 1% |
| Choline | 7.8mg | 1% | |
| Phosphorus | 39mg | 34mg | 1% |
| Potassium | 280mg | 312mg | 1% |
| Carbs | 18.4g | 14.66g | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Protein | 0.66g | 1.14g | 1% |
| Vitamin B3 | 0.5mg | 0.341mg | 1% |
| Fats | 0.5g | 0.52g | 0% |
| Net carbs | 11.4g | 11.66g | N/A |
| Calcium | 38mg | 34mg | 0% |
| Sugar | 8.99g | N/A | |
| Zinc | 0.11mg | 0.14mg | 0% |
| Sodium | 6mg | 3mg | 0% |
| Saturated fat | 0.023g | 0.029g | 0% |
| Monounsaturated fat | 0.08g | 0.047g | 0% |
| Polyunsaturated fat | 0.247g | 0.287g | 0% |
| Tryptophan | 0.013mg | 0.015mg | 0% |
| Threonine | 0.027mg | 0.047mg | 0% |
| Isoleucine | 0.027mg | 0.051mg | 0% |
| Leucine | 0.06mg | 0.066mg | 0% |
| Lysine | 0.026mg | 0.061mg | 0% |
| Methionine | 0.014mg | 0.024mg | 0% |
| Phenylalanine | 0.04mg | 0.044mg | 0% |
| Valine | 0.033mg | 0.057mg | 0% |
| Histidine | 0.015mg | 0.027mg | 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%
39%
Minerals Daily Need Coverage Score
14%
14%
Comparison summary
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 8.99g)
Which food is lower in Saturated fat?
Elderberry is lower in Saturated fat (difference - 0.006g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 58)
Which food is cheaper?
Elderberry is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.