Elderberry vs. Pineapple — In-Depth Nutrition Comparison
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The main differences between elderberries and pineapple
- Elderberries are richer in fiber, iron, vitamin A, vitamin B6, and potassium, yet pineapple is richer in vitamin C and copper.
- Daily need coverage for fiber for elderberries is 22% higher.
- Elderberries contain 10 times more vitamin A than pineapple. Elderberries contain 600IU of vitamin A, while pineapple contains 58IU.
Food types used in this article are Elderberries, raw and Pineapple, raw, all varieties.
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.
| Contains more CalciumCalcium | +192.3% |
| Contains more PotassiumPotassium | +156.9% |
| Contains more IronIron | +451.7% |
| Contains more PhosphorusPhosphorus | +387.5% |
| Contains more SeleniumSelenium | +500% |
| Contains more MagnesiumMagnesium | +140% |
| Contains more CopperCopper | +80.3% |
| 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.
| Contains more Vitamin AVitamin A | +900% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more Vitamin B6Vitamin B6 | +105.4% |
| Contains more Vitamin CVitamin C | +32.8% |
| Contains more Vitamin B1Vitamin B1 | +12.9% |
| Contains more Vitamin B5Vitamin B5 | +52.1% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.927mg | 40% | |
| Fiber | 7g | 1.4g | 22% |
| Iron | 1.6mg | 0.29mg | 16% |
| Vitamin C | 36mg | 47.8mg | 13% |
| Vitamin B6 | 0.23mg | 0.112mg | 9% |
| Potassium | 280mg | 109mg | 5% |
| Copper | 0.061mg | 0.11mg | 5% |
| Phosphorus | 39mg | 8mg | 4% |
| Calcium | 38mg | 13mg | 3% |
| Folate | 6µg | 18µg | 3% |
| Vitamin A | 30µg | 3µg | 3% |
| Fructose | 2.12g | 3% | |
| Carbs | 18.4g | 13.12g | 2% |
| Magnesium | 5mg | 12mg | 2% |
| Vitamin B2 | 0.06mg | 0.032mg | 2% |
| Choline | 5.5mg | 1% | |
| Polyunsaturated fat | 0.247g | 0.04g | 1% |
| Vitamin K | 0.7µg | 1% | |
| Vitamin B5 | 0.14mg | 0.213mg | 1% |
| Calories | 73kcal | 50kcal | 1% |
| Vitamin B1 | 0.07mg | 0.079mg | 1% |
| Selenium | 0.6µg | 0.1µg | 1% |
| Fats | 0.5g | 0.12g | 1% |
| Protein | 0.66g | 0.54g | 0% |
| Net carbs | 11.4g | 11.72g | N/A |
| Sugar | 9.85g | N/A | |
| Zinc | 0.11mg | 0.12mg | 0% |
| Sodium | 6mg | 1mg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Vitamin B3 | 0.5mg | 0.5mg | 0% |
| Saturated fat | 0.023g | 0.009g | 0% |
| Monounsaturated fat | 0.08g | 0.013g | 0% |
| Tryptophan | 0.013mg | 0.005mg | 0% |
| Threonine | 0.027mg | 0.019mg | 0% |
| Isoleucine | 0.027mg | 0.019mg | 0% |
| Leucine | 0.06mg | 0.024mg | 0% |
| Lysine | 0.026mg | 0.026mg | 0% |
| Methionine | 0.014mg | 0.012mg | 0% |
| Phenylalanine | 0.04mg | 0.021mg | 0% |
| Valine | 0.033mg | 0.024mg | 0% |
| Histidine | 0.015mg | 0.01mg | 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:
0.54 g
Fats:
0.12 g
Carbs:
13.12 g
Water:
86 g
Other:
0.22 g
| Contains more ProteinProtein | +22.2% |
| Contains more FatsFats | +316.7% |
| Contains more CarbsCarbs | +40.2% |
| Contains more OtherOther | +190.9% |
~equal in
Water
~86g
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
0.009 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.04 g
| Contains more Mono. FatMonounsaturated fat | +515.4% |
| Contains more Poly. FatPolyunsaturated fat | +517.5% |
| Contains less Sat. FatSaturated fat | -60.9% |
