Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Elderberry vs. Kiwi — In-Depth Nutrition Comparison

Compare

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

Elderberry vs Kiwi 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%
Kiwi
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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.
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%
Kiwi
6
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Kiwi 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%

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
Kiwi
3
15% 83%
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
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Kiwi
1
8% 13% 79%
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%

People also compare

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.