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  6. Elderberry vs. Navajo frybread

Elderberry vs. Navajo frybread — In-Depth Nutrition Comparison

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Significant differences between elderberries and navajo frybread

  • Elderberries have more vitamin B6; however, navajo frybread is richer in selenium, iron, vitamin B1, folate, vitamin B3, vitamin B2, and phosphorus.
  • Navajo frybread covers your daily selenium needs 33% more than elderberries.
  • Navajo frybread has 6 times less vitamin B6 than elderberries. Elderberries have 0.23mg of vitamin B6, while navajo frybread has 0.038mg.
  • Elderberries contain less sodium.

Specific food types used in this comparison are Elderberries, raw and Frybread, made with lard (Navajo).

Infographic

Elderberry vs Navajo frybread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Contains more PotassiumPotassium +263.6%
Contains less SodiumSodium -98.2%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +50%
Contains more IronIron +152.5%
Contains more CopperCopper +49.2%
Contains more ZincZinc +218.2%
Contains more PhosphorusPhosphorus +215.4%
Contains more SeleniumSelenium +3000%

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%
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 0% 0% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +505.3%
Contains more Vitamin B1Vitamin B1 +514.3%
Contains more Vitamin B2Vitamin B2 +261.7%
Contains more Vitamin B3Vitamin B3 +820.6%
Contains more Vitamin B5Vitamin B5 +17.1%
Contains more FolateFolate +1933.3%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Elderberry Navajo frybread DV% diff.
Vitamin C 36mg 40%
Selenium 0.6µg 18.6µg 33%
Iron 1.6mg 4.04mg 31%
Vitamin B1 0.07mg 0.43mg 30%
Folate 6µg 122µg 29%
Fiber 7g 28%
Vitamin B3 0.5mg 4.603mg 26%
Saturated fat 0.023g 4.621g 21%
Starch 42.85g 18%
Fats 0.5g 12.22g 18%
Vitamin B6 0.23mg 0.038mg 15%
Sodium 6mg 329mg 14%
Manganese 0.297mg 13%
Calories 73kcal 330kcal 13%
Phosphorus 39mg 123mg 12%
Protein 0.66g 6.69g 12%
Vitamin B2 0.06mg 0.217mg 12%
Monounsaturated fat 0.08g 4.411g 11%
Carbs 18.4g 48.26g 10%
Potassium 280mg 77mg 6%
Polyunsaturated fat 0.247g 1.055g 5%
Copper 0.061mg 0.091mg 3%
Vitamin A 30µg 3%
Magnesium 5mg 18mg 3%
Zinc 0.11mg 0.35mg 2%
Calcium 38mg 57mg 2%
Cholesterol 0mg 7mg 2%
Vitamin K 0.8µg 1%
Net carbs 11.4g 48.26g N/A
Sugar 2.03g N/A
Vitamin B5 0.14mg 0.164mg 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%
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

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
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Contains more WaterWater +152.8%
Contains more ProteinProtein +913.6%
Contains more FatsFats +2344%
Contains more CarbsCarbs +162.3%
Contains more OtherOther +96.9%

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
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +5413.8%
Contains more Poly. FatPolyunsaturated fat +327.1%

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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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.