Elderberry vs. Passion fruit — In-Depth Nutrition Comparison
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How are elderberries and passion fruit different?
- Elderberries are higher in vitamin B6, vitamin C, and vitamin B1; however, passion fruit is richer in fiber, vitamin A, vitamin B3, magnesium, and vitamin B2.
- Daily need coverage for fiber for passion fruit is 14% higher.
Elderberries, raw and Passion-fruit, (granadilla), purple, 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 | +216.7% |
| Contains less SodiumSodium | -78.6% |
| Contains more MagnesiumMagnesium | +480% |
| Contains more PotassiumPotassium | +24.3% |
| Contains more CopperCopper | +41% |
| Contains more PhosphorusPhosphorus | +74.4% |
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 | +20% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +130% |
| Contains more Vitamin AVitamin A | +113.3% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +200% |
| Contains more FolateFolate | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 7g | 10.4g | 14% |
| Vitamin B6 | 0.23mg | 0.1mg | 10% |
| Vitamin C | 36mg | 30mg | 7% |
| Vitamin B1 | 0.07mg | 0mg | 6% |
| Magnesium | 5mg | 29mg | 6% |
| Vitamin B3 | 0.5mg | 1.5mg | 6% |
| Vitamin B2 | 0.06mg | 0.13mg | 5% |
| Phosphorus | 39mg | 68mg | 4% |
| Vitamin A | 30µg | 64µg | 4% |
| Calcium | 38mg | 12mg | 3% |
| Protein | 0.66g | 2.2g | 3% |
| Copper | 0.061mg | 0.086mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Potassium | 280mg | 348mg | 2% |
| Carbs | 18.4g | 23.38g | 2% |
| Folate | 6µg | 14µg | 2% |
| Vitamin K | 0.7µg | 1% | |
| Choline | 7.6mg | 1% | |
| Polyunsaturated fat | 0.247g | 0.411g | 1% |
| Calories | 73kcal | 97kcal | 1% |
| Sodium | 6mg | 28mg | 1% |
| Fats | 0.5g | 0.7g | 0% |
| Net carbs | 11.4g | 12.98g | N/A |
| Iron | 1.6mg | 1.6mg | 0% |
| Sugar | 11.2g | N/A | |
| Zinc | 0.11mg | 0.1mg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.023g | 0.059g | 0% |
| Monounsaturated fat | 0.08g | 0.086g | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.026mg | 0% | |
| Methionine | 0.014mg | 0% | |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 0.015mg | 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:
2.2 g
Fats:
0.7 g
Carbs:
23.38 g
Water:
72.93 g
Other:
0.79 g
| Contains more ProteinProtein | +233.3% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +27.1% |
| Contains more OtherOther | +23.4% |
~equal in
Water
~72.93g
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
0.059 g
Monounsaturated fat:
Mono. Fat
0.086 g
Polyunsaturated fat:
Poly. Fat
0.411 g
| Contains less Sat. FatSaturated fat | -61% |
| Contains more Poly. FatPolyunsaturated fat | +66.4% |
~equal in
Monounsaturated fat
~0.086g
