Elderberry vs. Nectarine — In-Depth Nutrition Comparison
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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
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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 | +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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Carbs | 18.4g | 10.55g | 3% |
| Calcium | 38mg | 6mg | 3% |
| Copper | 0.061mg | 0.086mg | 3% |
| Vitamin B1 | 0.07mg | 0.034mg | 3% |
| Vitamin B2 | 0.06mg | 0.027mg | 3% |
| Potassium | 280mg | 201mg | 2% |
| Phosphorus | 39mg | 26mg | 2% |
| Manganese | 0.054mg | 2% | |
| Vitamin K | 2.2µg | 2% | |
| Fructose | 1.37g | 2% | |
| Calories | 73kcal | 44kcal | 1% |
| Protein | 0.66g | 1.06g | 1% |
| Magnesium | 5mg | 9mg | 1% |
| Zinc | 0.11mg | 0.17mg | 1% |
| Vitamin A | 30µg | 17µg | 1% |
| Selenium | 0.6µg | 0µg | 1% |
| Vitamin B5 | 0.14mg | 0.185mg | 1% |
| Choline | 6.2mg | 1% | |
| Polyunsaturated fat | 0.247g | 0.113g | 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
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
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
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
0.025 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
