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  6. Elderberry vs. Orange

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

Elderberry vs Orange 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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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%
~equal in Calcium ~40mg

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%
Orange
Orange
6
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Orange 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%

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
Orange
Orange
2
12% 87%
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
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Orange
Orange
1
24% 37% 40%
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%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.