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Elderberry vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between elderberries and orange juice

  • Elderberries are richer in fiber, iron, vitamin B6, and vitamin A, yet orange juice is richer in vitamin C and folate.
  • Daily need coverage for fiber for elderberries is 27% higher.
  • Elderberries contain 8 times more iron than orange juice. Elderberries contain 1.6mg of iron, while orange juice contains 0.2mg.

Food types used in this article are Elderberries, raw and Orange juice, raw.

Infographic

Elderberry vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more CalciumCalcium +245.5%
Contains more PotassiumPotassium +40%
Contains more IronIron +700%
Contains more CopperCopper +38.6%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +129.4%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +120%
Contains less SodiumSodium -83.3%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +475%
Contains more Vitamin CVitamin C +38.9%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Orange juice DV% diff.
Fiber 7g 0.2g 27%
Iron 1.6mg 0.2mg 18%
Vitamin C 36mg 50mg 16%
Vitamin B6 0.23mg 0.04mg 15%
Folate 6µg 30µg 6%
Phosphorus 39mg 17mg 3%
Carbs 18.4g 10.4g 3%
Calcium 38mg 11mg 3%
Vitamin A 30µg 10µg 2%
Copper 0.061mg 0.044mg 2%
Vitamin B1 0.07mg 0.09mg 2%
Vitamin B2 0.06mg 0.03mg 2%
Potassium 280mg 200mg 2%
Selenium 0.6µg 0.1µg 1%
Vitamin B5 0.14mg 0.19mg 1%
Choline 6.2mg 1%
Vitamin B3 0.5mg 0.4mg 1%
Polyunsaturated fat 0.247g 0.04g 1%
Calories 73kcal 45kcal 1%
Manganese 0.014mg 1%
Zinc 0.11mg 0.05mg 1%
Magnesium 5mg 11mg 1%
Protein 0.66g 0.7g 0%
Fats 0.5g 0.2g 0%
Net carbs 11.4g 10.2g N/A
Sugar 8.4g N/A
Sodium 6mg 1mg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.023g 0.024g 0%
Monounsaturated fat 0.08g 0.036g 0%
Tryptophan 0.013mg 0.002mg 0%
Threonine 0.027mg 0.008mg 0%
Isoleucine 0.027mg 0.008mg 0%
Leucine 0.06mg 0.013mg 0%
Lysine 0.026mg 0.009mg 0%
Methionine 0.014mg 0.003mg 0%
Phenylalanine 0.04mg 0.009mg 0%
Valine 0.033mg 0.011mg 0%
Histidine 0.015mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more FatsFats +150%
Contains more CarbsCarbs +76.9%
Contains more OtherOther +60%
Contains more WaterWater +10.7%
~equal in Protein ~0.7g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +122.2%
Contains more Poly. FatPolyunsaturated fat +517.5%
~equal in Saturated fat ~0.024g

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.