Elderberry vs. Mango — In-Depth Nutrition Comparison
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The main differences between elderberries and mango
- Elderberries are richer in fiber, iron, and vitamin B6, yet mango is richer in folate and copper.
- Daily need coverage for fiber for elderberries is 22% higher.
- Elderberries contain 10 times more iron than mango. Elderberries contain 1.6mg of iron, while mango contains 0.16mg.
Food types used in this article are Elderberries, raw and Mangos, raw.
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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 | +245.5% |
| Contains more PotassiumPotassium | +66.7% |
| Contains more IronIron | +900% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +178.6% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CopperCopper | +82% |
| Contains less SodiumSodium | -83.3% |
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 B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
| Contains more Vitamin B6Vitamin B6 | +93.3% |
| Contains more Vitamin AVitamin A | +80% |
| Contains more Vitamin B3Vitamin B3 | +33.8% |
| Contains more Vitamin B5Vitamin B5 | +40.7% |
| Contains more FolateFolate | +616.7% |
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:
0.82 g
Fats:
0.38 g
Carbs:
14.98 g
Water:
83.46 g
Other:
0.36 g
| Contains more FatsFats | +31.6% |
| Contains more CarbsCarbs | +22.8% |
| Contains more OtherOther | +77.8% |
| Contains more ProteinProtein | +24.2% |
~equal in
Water
~83.46g
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
0.092 g
Monounsaturated fat:
Mono. Fat
0.14 g
Polyunsaturated fat:
Poly. Fat
0.071 g
| Contains less Sat. FatSaturated fat | -75% |
| Contains more Poly. FatPolyunsaturated fat | +247.9% |
| Contains more Mono. FatMonounsaturated fat | +75% |
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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| Rich in vitamins |
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 7g | 1.6g | 22% |
| Iron | 1.6mg | 0.16mg | 18% |
| Folate | 6µg | 43µg | 9% |
| Vitamin B6 | 0.23mg | 0.119mg | 9% |
| Fructose | 4.68g | 6% | |
| Vitamin E | 0.9mg | 6% | |
| Copper | 0.061mg | 0.111mg | 6% |
| Vitamin K | 4.2µg | 4% | |
| Phosphorus | 39mg | 14mg | 4% |
| Vitamin B1 | 0.07mg | 0.028mg | 4% |
| Potassium | 280mg | 168mg | 3% |
| Calcium | 38mg | 11mg | 3% |
| Vitamin A | 30µg | 54µg | 3% |
| Manganese | 0.063mg | 3% | |
| Vitamin B2 | 0.06mg | 0.038mg | 2% |
| Calories | 73kcal | 60kcal | 1% |
| Polyunsaturated fat | 0.247g | 0.071g | 1% |
| Magnesium | 5mg | 10mg | 1% |
| Choline | 7.6mg | 1% | |
| Carbs | 18.4g | 14.98g | 1% |
| Vitamin B3 | 0.5mg | 0.669mg | 1% |
| Vitamin B5 | 0.14mg | 0.197mg | 1% |
| Protein | 0.66g | 0.82g | 0% |
| Fats | 0.5g | 0.38g | 0% |
| Vitamin C | 36mg | 36.4mg | 0% |
| Net carbs | 11.4g | 13.38g | N/A |
| Sugar | 13.66g | N/A | |
| Zinc | 0.11mg | 0.09mg | 0% |
| Sodium | 6mg | 1mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.023g | 0.092g | 0% |
| Monounsaturated fat | 0.08g | 0.14g | 0% |
| Tryptophan | 0.013mg | 0.013mg | 0% |
| Threonine | 0.027mg | 0.031mg | 0% |
| Isoleucine | 0.027mg | 0.029mg | 0% |
| Leucine | 0.06mg | 0.05mg | 0% |
| Lysine | 0.026mg | 0.066mg | 0% |
| Methionine | 0.014mg | 0.008mg | 0% |
| Phenylalanine | 0.04mg | 0.027mg | 0% |
| Valine | 0.033mg | 0.042mg | 0% |
| Histidine | 0.015mg | 0.019mg | 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%
21%
Minerals Daily Need Coverage Score
14%
9%
Comparison summary
Which food contains less Sodium?
Mango contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated fat?
Elderberry is lower in Saturated fat (difference - 0.069g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 51)
Which food is cheaper?
Elderberry is cheaper (difference - $0.3)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)