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  6. Elderberry vs. Quince

Elderberry vs. Quince — In-Depth Nutrition Comparison

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The main differences between elderberries and quince

  • Elderberries are richer in vitamin C, fiber, vitamin B6, iron, and vitamin A, yet quince is richer in copper.
  • Daily need coverage for vitamin C for elderberries is 23% higher.
  • Elderberries contain 15 times more vitamin A than quince. Elderberries contain 600IU of vitamin A, while quince contains 40IU.

Food types used in this article are Elderberries, raw and Quinces, raw.

Infographic

Elderberry vs Quince 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%
Quince
Quince
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 17% 26% 43% 1.1% 7.3% 0.52% 0% 3.3%
Contains more CalciumCalcium +245.5%
Contains more PotassiumPotassium +42.1%
Contains more IronIron +128.6%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +129.4%
Contains more MagnesiumMagnesium +60%
Contains more CopperCopper +113.1%
Contains less SodiumSodium -33.3%
~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%
Quince
Quince
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 50% 0.67% 0% 0% 5% 6.9% 3.8% 4.9% 9.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +72.8%
Contains more Vitamin B6Vitamin B6 +475%
Contains more FolateFolate +100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Elderberry Quince DV% diff.
Vitamin C 36mg 15mg 23%
Fiber 7g 1.9g 20%
Vitamin B6 0.23mg 0.04mg 15%
Iron 1.6mg 0.7mg 11%
Copper 0.061mg 0.13mg 8%
Vitamin B1 0.07mg 0.02mg 4%
Calcium 38mg 11mg 3%
Phosphorus 39mg 17mg 3%
Vitamin A 30µg 2µg 3%
Potassium 280mg 197mg 2%
Vitamin B3 0.5mg 0.2mg 2%
Vitamin B2 0.06mg 0.03mg 2%
Protein 0.66g 0.4g 1%
Polyunsaturated fat 0.247g 0.05g 1%
Folate 6µg 3µg 1%
Vitamin B5 0.14mg 0.081mg 1%
Calories 73kcal 57kcal 1%
Zinc 0.11mg 0.04mg 1%
Magnesium 5mg 8mg 1%
Carbs 18.4g 15.3g 1%
Fats 0.5g 0.1g 1%
Net carbs 11.4g 13.4g N/A
Sodium 6mg 4mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.023g 0.01g 0%
Monounsaturated fat 0.08g 0.036g 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
Quince
Quince
1
15% 84%
Protein: 0.4 g
Fats: 0.1 g
Carbs: 15.3 g
Water: 83.8 g
Other: 0.4 g
Contains more ProteinProtein +65%
Contains more FatsFats +400%
Contains more CarbsCarbs +20.3%
Contains more OtherOther +60%
~equal in Water ~83.8g

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
Quince
Quince
1
10% 38% 52%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +122.2%
Contains more Poly. FatPolyunsaturated fat +394%
Contains less Sat. FatSaturated fat -56.5%

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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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.