Elderberry vs. Pomegranate — In-Depth Nutrition Comparison
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The main differences between elderberries and pomegranate
- Elderberries are richer in vitamin C, iron, vitamin A, fiber, and vitamin B6, yet pomegranate is richer in copper and folate.
- Daily need coverage for vitamin C for elderberries is 29% higher.
Food types used in this article are Elderberries, raw and Pomegranates, raw.
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 | +280% |
| Contains more PotassiumPotassium | +18.6% |
| Contains more IronIron | +433.3% |
| Contains more SeleniumSelenium | +20% |
| Contains more MagnesiumMagnesium | +140% |
| Contains more CopperCopper | +159% |
| Contains more ZincZinc | +218.2% |
| Contains less SodiumSodium | -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 CVitamin C | +252.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin B3Vitamin B3 | +70.6% |
| Contains more Vitamin B6Vitamin B6 | +206.7% |
| Contains more Vitamin B5Vitamin B5 | +169.3% |
| Contains more FolateFolate | +533.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 10.2mg | 29% |
| Iron | 1.6mg | 0.3mg | 16% |
| Vitamin K | 16.4µg | 14% | |
| Vitamin B6 | 0.23mg | 0.075mg | 12% |
| Fiber | 7g | 4g | 12% |
| Copper | 0.061mg | 0.158mg | 11% |
| Folate | 6µg | 38µg | 8% |
| Manganese | 0.119mg | 5% | |
| Vitamin B5 | 0.14mg | 0.377mg | 5% |
| Vitamin E | 0.6mg | 4% | |
| Vitamin A | 30µg | 0µg | 3% |
| Calcium | 38mg | 10mg | 3% |
| Magnesium | 5mg | 12mg | 2% |
| Zinc | 0.11mg | 0.35mg | 2% |
| Protein | 0.66g | 1.67g | 2% |
| Vitamin B3 | 0.5mg | 0.293mg | 1% |
| Vitamin B2 | 0.06mg | 0.053mg | 1% |
| Calories | 73kcal | 83kcal | 1% |
| Choline | 7.6mg | 1% | |
| Polyunsaturated fat | 0.247g | 0.079g | 1% |
| Potassium | 280mg | 236mg | 1% |
| Fats | 0.5g | 1.17g | 1% |
| Carbs | 18.4g | 18.7g | 0% |
| Net carbs | 11.4g | 14.7g | N/A |
| Sugar | 13.67g | N/A | |
| Phosphorus | 39mg | 36mg | 0% |
| Sodium | 6mg | 3mg | 0% |
| Selenium | 0.6µg | 0.5µg | 0% |
| Vitamin B1 | 0.07mg | 0.067mg | 0% |
| Saturated fat | 0.023g | 0.12g | 0% |
| Monounsaturated fat | 0.08g | 0.093g | 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:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
| Contains more OtherOther | +20.8% |
| Contains more ProteinProtein | +153% |
| Contains more FatsFats | +134% |
~equal in
Carbs
~18.7g
~equal in
Water
~77.93g
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
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
| Contains less Sat. FatSaturated fat | -80.8% |
| Contains more Poly. FatPolyunsaturated fat | +212.7% |
| Contains more Mono. FatMonounsaturated fat | +16.3% |
