Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Elderberry vs. Nectarine — In-Depth Nutrition Comparison

Compare

How are elderberries and nectarine different?

  • Elderberries have more vitamin C, fiber, iron, vitamin B6, and vitamin A than nectarine.
  • Daily need coverage for vitamin C for elderberries is 34% higher.
  • Elderberries contain 9 times more vitamin B6 than nectarine. While elderberries contain 0.23mg of vitamin B6, nectarine contains only 0.025mg.

Elderberries, raw and Nectarines, raw are the varieties used in this article.

Infographic

Elderberry vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +39.3%
Contains more IronIron +471.4%
Contains more PhosphorusPhosphorus +50%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +80%
Contains more CopperCopper +41%
Contains more ZincZinc +54.5%
Contains less SodiumSodium -100%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +76.5%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B6Vitamin B6 +820%
Contains more FolateFolate +20%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B5Vitamin B5 +32.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Nectarine DV% diff.
Vitamin C 36mg 5.4mg 34%
Fiber 7g 1.7g 21%
Iron 1.6mg 0.28mg 17%
Vitamin B6 0.23mg 0.025mg 16%
Vitamin E 0.77mg 5%
Vitamin B3 0.5mg 1.125mg 4%
Vitamin B1 0.07mg 0.034mg 3%
Carbs 18.4g 10.55g 3%
Calcium 38mg 6mg 3%
Vitamin B2 0.06mg 0.027mg 3%
Copper 0.061mg 0.086mg 3%
Phosphorus 39mg 26mg 2%
Vitamin K 2.2µg 2%
Manganese 0.054mg 2%
Fructose 1.37g 2%
Potassium 280mg 201mg 2%
Calories 73kcal 44kcal 1%
Polyunsaturated fat 0.247g 0.113g 1%
Vitamin B5 0.14mg 0.185mg 1%
Magnesium 5mg 9mg 1%
Choline 6.2mg 1%
Protein 0.66g 1.06g 1%
Selenium 0.6µg 0µg 1%
Vitamin A 30µg 17µg 1%
Zinc 0.11mg 0.17mg 1%
Fats 0.5g 0.32g 0%
Net carbs 11.4g 8.85g N/A
Sugar 7.89g N/A
Starch 0.07g 0%
Sodium 6mg 0mg 0%
Folate 6µg 5µg 0%
Saturated fat 0.023g 0.025g 0%
Monounsaturated fat 0.08g 0.088g 0%
Tryptophan 0.013mg 0.005mg 0%
Threonine 0.027mg 0.009mg 0%
Isoleucine 0.027mg 0.009mg 0%
Leucine 0.06mg 0.014mg 0%
Lysine 0.026mg 0.016mg 0%
Methionine 0.014mg 0.006mg 0%
Phenylalanine 0.04mg 0.021mg 0%
Valine 0.033mg 0.013mg 0%
Histidine 0.015mg 0.008mg 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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more FatsFats +56.3%
Contains more CarbsCarbs +74.4%
Contains more OtherOther +33.3%
Contains more ProteinProtein +60.6%
~equal in Water ~87.59g

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Poly. FatPolyunsaturated fat +118.6%
~equal in Saturated fat ~0.025g
~equal in Monounsaturated fat ~0.088g

People also compare

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.