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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 B6, and potassium, yet pineapple is richer in vitamin C and copper.
  • Daily need coverage for fiber for elderberries is 22% higher.
  • Elderberries contain 6 times more iron than pineapple. Elderberries contain 1.6mg of iron, while pineapple contains 0.29mg.

Food types used in this article are Elderberries, raw and Pineapple, raw, all varieties.

Infographic

Elderberry vs Pineapple 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
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%
~equal in Zinc ~0.12mg

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%
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 159% 1% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg
~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
13% 86%
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
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
15% 21% 65%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Pineapple 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Pineapple
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
18%
Elderberry
20%
Pineapple
Minerals Daily Need Coverage Score
14%
Elderberry
20%
Pineapple

Comparison summary

Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Pineapple
Pineapple is lower in Saturated fat (difference - 0.014g)
Which food is richer in vitamins?
Pineapple
Pineapple is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 9.85g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 66)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.