Elderberry vs. Prickly pear — In-Depth Nutrition Comparison
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A recap on differences between elderberries and prickly pear
- Elderberries are higher in vitamin C, iron, fiber, and vitamin B6, yet prickly pear is higher in magnesium.
- Elderberries cover your daily vitamin C needs 24% more than prickly pear.
- Elderberries contain 5 times more iron than prickly pear. While elderberries contain 1.6mg of iron, prickly pear contains only 0.3mg.
Food varieties used in this article are Elderberries, raw and Prickly pears, raw.
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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 PotassiumPotassium | +27.3% |
| Contains more IronIron | +433.3% |
| Contains more PhosphorusPhosphorus | +62.5% |
| Contains more MagnesiumMagnesium | +1600% |
| Contains more CalciumCalcium | +47.4% |
| Contains more CopperCopper | +31.1% |
| Contains less SodiumSodium | -16.7% |
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 | +157.1% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +283.3% |
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:
0.73 g
Fats:
0.51 g
Carbs:
9.57 g
Water:
87.55 g
Other:
1.64 g
| Contains more CarbsCarbs | +92.3% |
| Contains more ProteinProtein | +10.6% |
| Contains more OtherOther | +156.3% |
~equal in
Fats
~0.51g
~equal in
Water
~87.55g
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
0.067 g
Monounsaturated fat:
Mono. Fat
0.075 g
Polyunsaturated fat:
Poly. Fat
0.213 g
| Contains less Sat. FatSaturated fat | -65.7% |
| Contains more Poly. FatPolyunsaturated fat | +16% |
~equal in
Monounsaturated fat
~0.075g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36mg | 14mg | 24% |
| Magnesium | 5mg | 85mg | 19% |
| Iron | 1.6mg | 0.3mg | 16% |
| Fiber | 7g | 3.6g | 14% |
| Vitamin B6 | 0.23mg | 0.06mg | 13% |
| Vitamin B1 | 0.07mg | 0.014mg | 5% |
| Vitamin B5 | 0.14mg | 3% | |
| Carbs | 18.4g | 9.57g | 3% |
| Vitamin A | 30µg | 2µg | 3% |
| Phosphorus | 39mg | 24mg | 2% |
| Calories | 73kcal | 41kcal | 2% |
| Copper | 0.061mg | 0.08mg | 2% |
| Potassium | 280mg | 220mg | 2% |
| Calcium | 38mg | 56mg | 2% |
| Protein | 0.66g | 0.73g | 0% |
| Fats | 0.5g | 0.51g | 0% |
| Net carbs | 11.4g | 5.97g | N/A |
| Zinc | 0.11mg | 0.12mg | 0% |
| Sodium | 6mg | 5mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Vitamin B2 | 0.06mg | 0.06mg | 0% |
| Vitamin B3 | 0.5mg | 0.46mg | 0% |
| Folate | 6µg | 6µg | 0% |
| Saturated fat | 0.023g | 0.067g | 0% |
| Monounsaturated fat | 0.08g | 0.075g | 0% |
| Polyunsaturated fat | 0.247g | 0.213g | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
7%
Minerals Daily Need Coverage Score
14%
15%
Comparison summary
Which food contains less Sodium?
Prickly pear contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Elderberry is lower in Saturated fat (difference - 0.044g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.