Elderberry vs. Orange — In-Depth Nutrition Comparison
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How are elderberries and oranges different?
- Elderberries are richer in iron, fiber, vitamin B6, and vitamin A, while oranges are higher in vitamin C and folate.
- Oranges cover your daily need for vitamin C, 19% more than elderberries.
- Elderberries contain 16 times more iron than oranges. Elderberries contain 1.6mg of iron, while oranges contain 0.1mg.
Elderberries, raw and Oranges, raw, all commercial varieties types were 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 PotassiumPotassium | +54.7% |
| Contains more IronIron | +1500% |
| Contains more CopperCopper | +35.6% |
| Contains more ZincZinc | +57.1% |
| Contains more PhosphorusPhosphorus | +178.6% |
| Contains more SeleniumSelenium | +20% |
| Contains more MagnesiumMagnesium | +100% |
| 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 AVitamin A | +172.7% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +77.3% |
| Contains more Vitamin B6Vitamin B6 | +283.3% |
| Contains more Vitamin CVitamin C | +47.8% |
| Contains more Vitamin B1Vitamin B1 | +24.3% |
| Contains more Vitamin B5Vitamin B5 | +78.6% |
| Contains more FolateFolate | +400% |
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:
0.94 g
Fats:
0.12 g
Carbs:
11.75 g
Water:
86.75 g
Other:
0.44 g
| Contains more FatsFats | +316.7% |
| Contains more CarbsCarbs | +56.6% |
| Contains more OtherOther | +45.5% |
| Contains more ProteinProtein | +42.4% |
~equal in
Water
~86.75g
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
0.015 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
0.025 g
| Contains more Mono. FatMonounsaturated fat | +247.8% |
| Contains more Poly. FatPolyunsaturated fat | +888% |
| Contains less Sat. FatSaturated fat | -34.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.6mg | 0.1mg | 19% |
| Vitamin C | 36mg | 53.2mg | 19% |
| Fiber | 7g | 2.4g | 18% |
| Vitamin B6 | 0.23mg | 0.06mg | 13% |
| Folate | 6µg | 30µg | 6% |
| Phosphorus | 39mg | 14mg | 4% |
| Potassium | 280mg | 181mg | 3% |
| Copper | 0.061mg | 0.045mg | 2% |
| Vitamin B2 | 0.06mg | 0.04mg | 2% |
| Choline | 8.4mg | 2% | |
| Vitamin B5 | 0.14mg | 0.25mg | 2% |
| Carbs | 18.4g | 11.75g | 2% |
| Vitamin A | 30µg | 11µg | 2% |
| Manganese | 0.025mg | 1% | |
| Vitamin B3 | 0.5mg | 0.282mg | 1% |
| Vitamin B1 | 0.07mg | 0.087mg | 1% |
| Protein | 0.66g | 0.94g | 1% |
| Calories | 73kcal | 47kcal | 1% |
| Vitamin E | 0.18mg | 1% | |
| Polyunsaturated fat | 0.247g | 0.025g | 1% |
| Magnesium | 5mg | 10mg | 1% |
| Fats | 0.5g | 0.12g | 1% |
| Net carbs | 11.4g | 9.35g | N/A |
| Calcium | 38mg | 40mg | 0% |
| Sugar | 9.35g | N/A | |
| Zinc | 0.11mg | 0.07mg | 0% |
| Sodium | 6mg | 0mg | 0% |
| Selenium | 0.6µg | 0.5µg | 0% |
| Saturated fat | 0.023g | 0.015g | 0% |
| Monounsaturated fat | 0.08g | 0.023g | 0% |
| Tryptophan | 0.013mg | 0.009mg | 0% |
| Threonine | 0.027mg | 0.015mg | 0% |
| Isoleucine | 0.027mg | 0.025mg | 0% |
| Leucine | 0.06mg | 0.023mg | 0% |
| Lysine | 0.026mg | 0.047mg | 0% |
| Methionine | 0.014mg | 0.02mg | 0% |
| Phenylalanine | 0.04mg | 0.031mg | 0% |
| Valine | 0.033mg | 0.04mg | 0% |
| Histidine | 0.015mg | 0.018mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
21%
Minerals Daily Need Coverage Score
14%
7%
Comparison summary
Which food contains less Sodium?
Orange contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 0.008g)
Which food is richer in vitamins?
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 45)
Which food is cheaper?
Elderberry is cheaper (difference - $0.4)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)