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Elderberry vs. Loquat — In-Depth Nutrition Comparison

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Important differences between Elderberry and Loquat

  • Elderberry has more Vitamin C, Fiber, Iron, and Vitamin B6, however, Loquat has more Vitamin A RAE.
  • Elderberry's daily need coverage for Vitamin C is 39% more.
  • Elderberry has 6 times more Iron than Loquat. Elderberry has 1.6mg of Iron, while Loquat has 0.28mg.

The food varieties used in the comparison are Elderberries, raw and Loquats, raw.

Infographic

Elderberry vs Loquat 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 Calcium +137.5%
Contains more Iron +471.4%
Contains more Phosphorus +44.4%
Contains more Zinc +120%
Contains more Copper +52.5%
Contains more Magnesium +160%
Contains less Sodium -83.3%
Equal in Potassium - 266
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 10% 12% 24% 1% 2% 14% 20% 4%
Contains more Calcium +137.5%
Contains more Iron +471.4%
Contains more Phosphorus +44.4%
Contains more Zinc +120%
Contains more Copper +52.5%
Contains more Magnesium +160%
Contains less Sodium -83.3%
Equal in Potassium - 266
Equal in Selenium - 0.6

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.
:
2
Loquat
Contains more Vitamin C +3500%
Contains more Vitamin B1 +268.4%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B6 +130%
Contains more Vitamin A +154.7%
Contains more Folate +133.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 92% 0% 0% 4% 5% 6% 4% 0% 24% 11% 0% 0% 0%
Contains more Vitamin C +3500%
Contains more Vitamin B1 +268.4%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B6 +130%
Contains more Vitamin A +154.7%
Contains more Folate +133.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +53.5%
Contains more Fats +150%
Contains more Carbs +51.6%
Contains more Other +28%
Equal in Water - 86.73
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
12% 87%
Protein: 0.43 g
Fats: 0.2 g
Carbs: 12.14 g
Water: 86.73 g
Other: 0.5 g
Contains more Protein +53.5%
Contains more Fats +150%
Contains more Carbs +51.6%
Contains more Other +28%
Equal in Water - 86.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.5%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +171.4%
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
29% 6% 65%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -42.5%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +171.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Loquat Opinion
Net carbs 11.4g 10.44g Elderberry
Protein 0.66g 0.43g Elderberry
Fats 0.5g 0.2g Elderberry
Carbs 18.4g 12.14g Elderberry
Calories 73kcal 47kcal Elderberry
Fiber 7g 1.7g Elderberry
Calcium 38mg 16mg Elderberry
Iron 1.6mg 0.28mg Elderberry
Magnesium 5mg 13mg Loquat
Phosphorus 39mg 27mg Elderberry
Potassium 280mg 266mg Elderberry
Sodium 6mg 1mg Loquat
Zinc 0.11mg 0.05mg Elderberry
Copper 0.061mg 0.04mg Elderberry
Manganese 0.148mg Loquat
Selenium 0.6µg 0.6µg
Vitamin A 600IU 1528IU Loquat
Vitamin A RAE 30µg 76µg Loquat
Vitamin C 36mg 1mg Elderberry
Vitamin B1 0.07mg 0.019mg Elderberry
Vitamin B2 0.06mg 0.024mg Elderberry
Vitamin B3 0.5mg 0.18mg Elderberry
Vitamin B5 0.14mg Elderberry
Vitamin B6 0.23mg 0.1mg Elderberry
Folate 6µg 14µg Loquat
Tryptophan 0.013mg 0.005mg Elderberry
Threonine 0.027mg 0.015mg Elderberry
Isoleucine 0.027mg 0.015mg Elderberry
Leucine 0.06mg 0.026mg Elderberry
Lysine 0.026mg 0.023mg Elderberry
Methionine 0.014mg 0.004mg Elderberry
Phenylalanine 0.04mg 0.014mg Elderberry
Valine 0.033mg 0.021mg Elderberry
Histidine 0.015mg 0.007mg Elderberry
Saturated Fat 0.023g 0.04g Elderberry
Monounsaturated Fat 0.08g 0.008g Elderberry
Polyunsaturated fat 0.247g 0.091g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Loquat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
11%
Loquat
Minerals Daily Need Coverage Score
14%
Elderberry
10%
Loquat

Comparison summary

Which food contains less Sodium?
Loquat
Loquat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Loquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169908/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.