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Elderberry vs. Naranjilla — In-Depth Nutrition Comparison

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How are Elderberry and Naranjilla different?

  • Elderberry is richer in Vitamin C, Fiber, Iron, and Vitamin B6, while Naranjilla is higher in Vitamin B3.
  • Elderberry covers your daily need of Vitamin C 36% more than Naranjilla.
  • Elderberry contains 6 times more Fiber than Naranjilla. Elderberry contains 7g of Fiber, while Naranjilla contains 1.1g.

Elderberries, raw and Naranjilla (lulo) pulp, frozen, unsweetened types were used in this article.

Infographic

Elderberry vs Naranjilla 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 +375%
Contains more Iron +357.1%
Contains more Phosphorus +225%
Contains more Potassium +40%
Contains more Copper +117.9%
Contains more Selenium +50%
Contains more Magnesium +120%
Contains less Sodium -33.3%
Equal in Zinc - 0.1
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 3% 14% 8% 6% 18% 1% 3% 10% 9% 3%
Contains more Calcium +375%
Contains more Iron +357.1%
Contains more Phosphorus +225%
Contains more Potassium +40%
Contains more Copper +117.9%
Contains more Selenium +50%
Contains more Magnesium +120%
Contains less Sodium -33.3%
Equal in Zinc - 0.1

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 C +1025%
Contains more Vitamin B1 +55.6%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +115%
Contains more Folate +100%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +57.1%
Equal in Vitamin A - 568
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 35% 15% 0% 11% 12% 0% 28% 14% 25% 3% 0% 0% 37%
Contains more Vitamin C +1025%
Contains more Vitamin B1 +55.6%
Contains more Vitamin B2 +∞%
Contains more Vitamin B6 +115%
Contains more Folate +100%
Contains more Vitamin B3 +190%
Contains more Vitamin B5 +57.1%
Equal in Vitamin A - 568

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +50%
Contains more Fats +127.3%
Contains more Carbs +211.9%
Contains more Other +64.1%
Contains more Water +16.6%
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
6% 93%
Protein: 0.44 g
Fats: 0.22 g
Carbs: 5.9 g
Water: 93.05 g
Other: 0.39 g
Contains more Protein +50%
Contains more Fats +127.3%
Contains more Carbs +211.9%
Contains more Other +64.1%
Contains more Water +16.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Naranjilla Opinion
Net carbs 11.4g 4.8g Elderberry
Protein 0.66g 0.44g Elderberry
Fats 0.5g 0.22g Elderberry
Carbs 18.4g 5.9g Elderberry
Calories 73kcal 25kcal Elderberry
Fructose 1.04g Naranjilla
Sugar 3.74g Elderberry
Fiber 7g 1.1g Elderberry
Calcium 38mg 8mg Elderberry
Iron 1.6mg 0.35mg Elderberry
Magnesium 5mg 11mg Naranjilla
Phosphorus 39mg 12mg Elderberry
Potassium 280mg 200mg Elderberry
Sodium 6mg 4mg Naranjilla
Zinc 0.11mg 0.1mg Elderberry
Copper 0.061mg 0.028mg Elderberry
Manganese 0.067mg Naranjilla
Selenium 0.6µg 0.4µg Elderberry
Vitamin A 600IU 568IU Elderberry
Vitamin A RAE 30µg 28µg Elderberry
Vitamin E 0.75mg Naranjilla
Vitamin C 36mg 3.2mg Elderberry
Vitamin B1 0.07mg 0.045mg Elderberry
Vitamin B2 0.06mg 0mg Elderberry
Vitamin B3 0.5mg 1.45mg Naranjilla
Vitamin B5 0.14mg 0.22mg Naranjilla
Vitamin B6 0.23mg 0.107mg Elderberry
Folate 6µg 3µg Elderberry
Vitamin K 14.6µg Naranjilla
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry
Saturated Fat 0.023g Naranjilla
Monounsaturated Fat 0.08g Elderberry
Polyunsaturated fat 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Naranjilla
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
13%
Naranjilla
Minerals Daily Need Coverage Score
14%
Elderberry
7%
Naranjilla

Comparison summary

Which food contains less Sodium?
Naranjilla
Naranjilla contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Naranjilla
Naranjilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Naranjilla
Naranjilla is lower in Saturated Fat (difference - 0.023g)
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 3.74g)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.8)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Naranjilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167790/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.