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Elderberry vs. Pitanga (Surinam cherry) — In-Depth Nutrition Comparison

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The main differences between Elderberry and Pitanga (Surinam cherry)

  • Elderberry is richer in Iron, Vitamin C, and Potassium, yet Pitanga (Surinam cherry) is richer in Vitamin A RAE.
  • Daily need coverage for Iron from Elderberry is 18% higher.
  • Elderberry contains 4 times more Calcium than Pitanga (Surinam cherry). Elderberry contains 38mg of Calcium, while Pitanga (Surinam cherry) contains 9mg.

Food types used in this article are Elderberries, raw and Pitanga, (surinam-cherry), raw.

Infographic

Elderberry vs Pitanga (Surinam cherry) 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 Calcium +322.2%
Contains more Iron +700%
Contains more Phosphorus +254.5%
Contains more Potassium +171.8%
Contains more Magnesium +140%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 9% 5% 10% 1% 0% 0% 0% 0%
Contains more Calcium +322.2%
Contains more Iron +700%
Contains more Phosphorus +254.5%
Contains more Potassium +171.8%
Contains more Magnesium +140%
Contains less Sodium -50%

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 C +36.9%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +66.7%
Contains more Vitamin A +150%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 90% 0% 0% 88% 8% 10% 6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +36.9%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +66.7%
Contains more Vitamin A +150%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +25%
Contains more Carbs +145.7%
Contains more Other +28%
Contains more Protein +21.2%
Contains more Water +13.8%
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
7% 91%
Protein: 0.8 g
Fats: 0.4 g
Carbs: 7.49 g
Water: 90.81 g
Other: 0.5 g
Contains more Fats +25%
Contains more Carbs +145.7%
Contains more Other +28%
Contains more Protein +21.2%
Contains more Water +13.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Pitanga (Surinam cherry) Opinion
Net carbs 11.4g 7.49g Elderberry
Protein 0.66g 0.8g Pitanga (Surinam cherry)
Fats 0.5g 0.4g Elderberry
Carbs 18.4g 7.49g Elderberry
Calories 73kcal 33kcal Elderberry
Fiber 7g Elderberry
Calcium 38mg 9mg Elderberry
Iron 1.6mg 0.2mg Elderberry
Magnesium 5mg 12mg Pitanga (Surinam cherry)
Phosphorus 39mg 11mg Elderberry
Potassium 280mg 103mg Elderberry
Sodium 6mg 3mg Pitanga (Surinam cherry)
Zinc 0.11mg Elderberry
Copper 0.061mg Elderberry
Selenium 0.6µg Elderberry
Vitamin A 600IU 1500IU Pitanga (Surinam cherry)
Vitamin A RAE 30µg 75µg Pitanga (Surinam cherry)
Vitamin C 36mg 26.3mg Elderberry
Vitamin B1 0.07mg 0.03mg Elderberry
Vitamin B2 0.06mg 0.04mg Elderberry
Vitamin B3 0.5mg 0.3mg Elderberry
Vitamin B5 0.14mg Elderberry
Vitamin B6 0.23mg Elderberry
Folate 6µg Elderberry
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
Saturated Fat 0.023g Pitanga (Surinam cherry)
Monounsaturated Fat 0.08g Elderberry
Polyunsaturated fat 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Pitanga (Surinam cherry)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
15%
Pitanga (Surinam cherry)
Minerals Daily Need Coverage Score
14%
Elderberry
3%
Pitanga (Surinam cherry)

Comparison summary

Which food contains less Sodium?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is lower in Saturated Fat (difference - 0.023g)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pitanga (Surinam cherry) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169129/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.