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Elderberry vs. Melon — In-Depth Nutrition Comparison

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Differences between elderberries and melon

  • Melon contains less fiber, vitamin C, iron, vitamin A, and vitamin B6 than elderberries.
  • Elderberries' daily need coverage for fiber is 24% higher.

The food types used in this comparison are Elderberries, raw and Melons, casaba, raw.

Infographic

Elderberry vs Melon 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%
Melon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
Contains more CalciumCalcium +245.5%
Contains more PotassiumPotassium +53.8%
Contains more IronIron +370.6%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +680%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +120%
~equal in Copper ~0.06mg

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%
Melon
4
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
Contains more Vitamin CVitamin C +65.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin B3Vitamin B3 +115.5%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more Vitamin B6Vitamin B6 +41.1%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Melon DV% diff.
Fiber 7g 0.9g 24%
Vitamin C 36mg 21.8mg 16%
Iron 1.6mg 0.34mg 16%
Vitamin B1 0.07mg 0.015mg 5%
Phosphorus 39mg 5mg 5%
Vitamin B6 0.23mg 0.163mg 5%
Carbs 18.4g 6.58g 4%
Calcium 38mg 11mg 3%
Potassium 280mg 182mg 3%
Vitamin A 30µg 0µg 3%
Vitamin K 2.5µg 2%
Vitamin B3 0.5mg 0.232mg 2%
Vitamin B2 0.06mg 0.031mg 2%
Manganese 0.035mg 2%
Calories 73kcal 28kcal 2%
Choline 7.6mg 1%
Folate 6µg 8µg 1%
Polyunsaturated fat 0.247g 0.039g 1%
Protein 0.66g 1.11g 1%
Magnesium 5mg 11mg 1%
Vitamin B5 0.14mg 0.084mg 1%
Fats 0.5g 0.1g 1%
Net carbs 11.4g 5.68g N/A
Sugar 5.69g N/A
Copper 0.061mg 0.06mg 0%
Zinc 0.11mg 0.07mg 0%
Sodium 6mg 9mg 0%
Vitamin E 0.05mg 0%
Selenium 0.6µg 0.4µg 0%
Saturated fat 0.023g 0.025g 0%
Monounsaturated fat 0.08g 0.002g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.027mg 0%
Leucine 0.06mg 0%
Lysine 0.026mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.04mg 0%
Valine 0.033mg 0%
Histidine 0.015mg 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
Melon
2
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more FatsFats +400%
Contains more CarbsCarbs +179.6%
Contains more OtherOther +77.8%
Contains more ProteinProtein +68.2%
Contains more WaterWater +15.1%

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
Melon
0
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +3900%
Contains more Poly. FatPolyunsaturated fat +533.3%
~equal in Saturated fat ~0.025g

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.