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Elderberry vs. Passion fruit — In-Depth Nutrition Comparison

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How are Elderberry and Passion fruit different?

  • Elderberry is higher in Vitamin B6, Vitamin C, and Vitamin B1, however, Passion fruit is richer in Fiber, Vitamin B3, Magnesium, and Vitamin B2.
  • Daily need coverage for Fiber from Passion fruit is 14% higher.

Elderberries, raw and Passion-fruit, (granadilla), purple, raw are the varieties used in this article.

Infographic

Elderberry vs Passion fruit 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.
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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
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%
~equal in Iron ~1.6mg
~equal in Zinc ~0.1mg
~equal in Manganese ~mg
~equal in Selenium ~0.6µg

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% 36% 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 100% 76% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
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 +112%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +200%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 23% 73%
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
7% 23% 71%
Saturated Fat: Sat. Fat 0.023 g
Monounsaturated Fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
11% 15% 74%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Elderberry Passion fruit
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Elderberry Passion fruit Opinion
Calories 73kcal 97kcal Passion fruit
Protein 0.66g 2.2g Passion fruit
Fats 0.5g 0.7g Passion fruit
Vitamin C 36mg 30mg Elderberry
Net carbs 11.4g 12.98g Passion fruit
Carbs 18.4g 23.38g Passion fruit
Magnesium 5mg 29mg Passion fruit
Calcium 38mg 12mg Elderberry
Potassium 280mg 348mg Passion fruit
Iron 1.6mg 1.6mg
Sugar 11.2g Elderberry
Fiber 7g 10.4g Passion fruit
Copper 0.061mg 0.086mg Passion fruit
Zinc 0.11mg 0.1mg Elderberry
Phosphorus 39mg 68mg Passion fruit
Sodium 6mg 28mg Elderberry
Vitamin A 600IU 1272IU Passion fruit
Vitamin A 30µg 64µg Passion fruit
Vitamin E 0.02mg Passion fruit
Selenium 0.6µg 0.6µg
Vitamin B1 0.07mg 0mg Elderberry
Vitamin B2 0.06mg 0.13mg Passion fruit
Vitamin B3 0.5mg 1.5mg Passion fruit
Vitamin B5 0.14mg Elderberry
Vitamin B6 0.23mg 0.1mg Elderberry
Vitamin K 0.7µg Passion fruit
Folate 6µg 14µg Passion fruit
Choline 7.6mg Passion fruit
Saturated Fat 0.023g 0.059g Elderberry
Monounsaturated Fat 0.08g 0.086g Passion fruit
Polyunsaturated fat 0.247g 0.411g Passion fruit
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Passion fruit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Elderberry
21%
Passion fruit
Minerals Daily Need Coverage Score
14%
Elderberry
18%
Passion fruit

Comparison summary

Which food is richer in minerals?
Passion fruit
Passion fruit is relatively richer in minerals
Which food is richer in vitamins?
Passion fruit
Passion fruit is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 11.2g)
Which food contains less Sodium?
Elderberry
Elderberry contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.036g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 16)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.