Elderberry vs. Mandarin orange — In-Depth Nutrition Comparison
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What are the main differences between elderberries and mandarin oranges?
- Elderberries have more fiber, iron, vitamin B6, and vitamin C than mandarin oranges.
- Elderberries' daily need coverage for fiber is 21% higher.
- Mandarin oranges have 11 times less iron than elderberries. Elderberries have 1.6mg of iron, while mandarin oranges have 0.15mg.
We used Elderberries, raw and Tangerines, (mandarin oranges), 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 PotassiumPotassium | +68.7% |
| Contains more IronIron | +966.7% |
| Contains more CopperCopper | +45.2% |
| Contains more ZincZinc | +57.1% |
| Contains more PhosphorusPhosphorus | +95% |
| Contains more SeleniumSelenium | +500% |
| Contains more MagnesiumMagnesium | +140% |
| Contains less SodiumSodium | -66.7% |
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.
| Contains more Vitamin CVitamin C | +34.8% |
| Contains more Vitamin B1Vitamin B1 | +20.7% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +33% |
| Contains more Vitamin B6Vitamin B6 | +194.9% |
| Contains more Vitamin AVitamin A | +13.3% |
| Contains more Vitamin B5Vitamin B5 | +54.3% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 7g | 1.8g | 21% |
| Iron | 1.6mg | 0.15mg | 18% |
| Vitamin B6 | 0.23mg | 0.078mg | 12% |
| Vitamin C | 36mg | 26.7mg | 10% |
| Potassium | 280mg | 166mg | 3% |
| Phosphorus | 39mg | 20mg | 3% |
| Fructose | 2.4g | 3% | |
| Folate | 6µg | 16µg | 3% |
| Magnesium | 5mg | 12mg | 2% |
| Manganese | 0.039mg | 2% | |
| Carbs | 18.4g | 13.34g | 2% |
| Choline | 10.2mg | 2% | |
| Copper | 0.061mg | 0.042mg | 2% |
| Vitamin B5 | 0.14mg | 0.216mg | 2% |
| Vitamin B2 | 0.06mg | 0.036mg | 2% |
| Polyunsaturated fat | 0.247g | 0.065g | 1% |
| Vitamin B3 | 0.5mg | 0.376mg | 1% |
| Selenium | 0.6µg | 0.1µg | 1% |
| Calories | 73kcal | 53kcal | 1% |
| Vitamin E | 0.2mg | 1% | |
| Vitamin B1 | 0.07mg | 0.058mg | 1% |
| Protein | 0.66g | 0.81g | 0% |
| Fats | 0.5g | 0.31g | 0% |
| Net carbs | 11.4g | 11.54g | N/A |
| Calcium | 38mg | 37mg | 0% |
| Sugar | 10.58g | N/A | |
| Zinc | 0.11mg | 0.07mg | 0% |
| Sodium | 6mg | 2mg | 0% |
| Vitamin A | 30µg | 34µg | 0% |
| Saturated fat | 0.023g | 0.039g | 0% |
| Monounsaturated fat | 0.08g | 0.06g | 0% |
| Tryptophan | 0.013mg | 0.002mg | 0% |
| Threonine | 0.027mg | 0.016mg | 0% |
| Isoleucine | 0.027mg | 0.017mg | 0% |
| Leucine | 0.06mg | 0.028mg | 0% |
| Lysine | 0.026mg | 0.032mg | 0% |
| Methionine | 0.014mg | 0.002mg | 0% |
| Phenylalanine | 0.04mg | 0.018mg | 0% |
| Valine | 0.033mg | 0.021mg | 0% |
| Histidine | 0.015mg | 0.011mg | 0% |
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:
0.81 g
Fats:
0.31 g
Carbs:
13.34 g
Water:
85.17 g
Other:
0.37 g
| Contains more FatsFats | +61.3% |
| Contains more CarbsCarbs | +37.9% |
| Contains more OtherOther | +73% |
| Contains more ProteinProtein | +22.7% |
~equal in
Water
~85.17g
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
0.039 g
Monounsaturated fat:
Mono. Fat
0.06 g
Polyunsaturated fat:
Poly. Fat
0.065 g
| Contains less Sat. FatSaturated fat | -41% |
| Contains more Mono. FatMonounsaturated fat | +33.3% |
| Contains more Poly. FatPolyunsaturated fat | +280% |
