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  6. Elderberry vs. Prickly pear

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, vitamin B6, and vitamin A, yet prickly pear is higher in magnesium.
  • Elderberries cover your daily vitamin C needs 24% more than prickly pear.
  • Elderberries contain 14 times more vitamin A than prickly pear. While elderberries contain 600IU of vitamin A, prickly pear contains only 43IU.

Food varieties used in this article are Elderberries, raw and Prickly pears, raw.

Infographic

Elderberry vs Prickly pear 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 61% 17% 19% 11% 27% 3.3% 10% 0.65% 0% 3.3%
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%
~equal in Zinc ~0.12mg
~equal in Manganese ~mg
~equal in Selenium ~0.6µg

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 47% 0.67% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 0%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B3 ~0.46mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~6µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Elderberry Prickly pear 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%

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
10% 88%
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
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
19% 21% 60%
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

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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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.