Elderberry vs. Mangosteen — In-Depth Nutrition Comparison
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A recap on differences between Elderberry and Mangosteen
- Elderberry is higher in Vitamin C, Fiber, Vitamin B6, Iron, and Potassium, yet Mangosteen is higher in Folate.
- Elderberry covers your daily Vitamin C needs 37% more than Mangosteen.
- Elderberry contains 13 times more Vitamin B6 than Mangosteen. While Elderberry contains 0.23mg of Vitamin B6, Mangosteen contains only 0.018mg.
Food varieties used in this article are Elderberries, raw and Mangosteen, canned, syrup pack.
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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 | +216.7% |
| Contains more PotassiumPotassium | +483.3% |
| Contains more IronIron | +433.3% |
| Contains more PhosphorusPhosphorus | +387.5% |
| Contains less SodiumSodium | -14.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +160% |
| Contains more CopperCopper | +13.1% |
| Contains more ZincZinc | +90.9% |
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 | +1141.4% |
| Contains more Vitamin AVitamin A | +1614.3% |
| Contains more Vitamin B1Vitamin B1 | +29.6% |
| Contains more Vitamin B3Vitamin B3 | +74.8% |
| Contains more Vitamin B5Vitamin B5 | +337.5% |
| Contains more Vitamin B6Vitamin B6 | +1177.8% |
| Contains more FolateFolate | +416.7% |
~equal in
Vitamin D
~0µg
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:
0.41 g
Fats:
0.58 g
Carbs:
17.91 g
Water:
80.94 g
Other:
0.16 g
| Contains more ProteinProtein | +61% |
| Contains more OtherOther | +300% |
| Contains more FatsFats | +16% |
~equal in
Carbs
~17.91g
~equal in
Water
~80.94g
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 Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 73kcal | 73kcal | |
| Protein | 0.66g | 0.41g |
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| Fats | 0.5g | 0.58g |
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| Vitamin C | 36mg | 2.9mg |
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| Net carbs | 11.4g | 16.11g |
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| Carbs | 18.4g | 17.91g |
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| Magnesium | 5mg | 13mg |
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| Calcium | 38mg | 12mg |
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| Potassium | 280mg | 48mg |
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| Iron | 1.6mg | 0.3mg |
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| Fiber | 7g | 1.8g |
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| Copper | 0.061mg | 0.069mg |
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| Zinc | 0.11mg | 0.21mg |
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| Phosphorus | 39mg | 8mg |
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| Sodium | 6mg | 7mg |
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| Vitamin A | 600IU | 35IU |
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| Vitamin A | 30µg | 2µg |
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| Manganese | 0.102mg |
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| Selenium | 0.6µg |
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| Vitamin B1 | 0.07mg | 0.054mg |
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| Vitamin B2 | 0.06mg | 0.054mg |
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| Vitamin B3 | 0.5mg | 0.286mg |
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| Vitamin B5 | 0.14mg | 0.032mg |
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| Vitamin B6 | 0.23mg | 0.018mg |
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| Folate | 6µg | 31µg |
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| Saturated Fat | 0.023g |
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| Monounsaturated Fat | 0.08g |
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| Polyunsaturated fat | 0.247g |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.027mg |
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| Leucine | 0.06mg |
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| Lysine | 0.026mg |
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| Methionine | 0.014mg |
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| Phenylalanine | 0.04mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| 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
20%
6%
Minerals Daily Need Coverage Score
14%
7%
Comparison summary
Which food is lower in Saturated Fat?
Mangosteen is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 58)
Which food is cheaper?
Elderberry is cheaper (difference - $5)
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 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.