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  6. Elderberry vs. Quince

Elderberry vs. Quince — In-Depth Nutrition Comparison

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The main differences between Elderberry and Quince

  • Elderberry is richer in Vitamin C, Fiber, Vitamin B6, and Iron, yet Quince is richer in Copper.
  • Daily need coverage for Vitamin C from Elderberry is 23% higher.
  • Elderberry contains 6 times more Vitamin B6 than Quince. Elderberry contains 0.23mg of Vitamin B6, while Quince contains 0.04mg.

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% 36% 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% 2.4% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Elderberry Quince
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Elderberry Quince Opinion
Calories 73kcal 57kcal Elderberry
Protein 0.66g 0.4g Elderberry
Fats 0.5g 0.1g Elderberry
Vitamin C 36mg 15mg Elderberry
Net carbs 11.4g 13.4g Quince
Carbs 18.4g 15.3g Elderberry
Magnesium 5mg 8mg Quince
Calcium 38mg 11mg Elderberry
Potassium 280mg 197mg Elderberry
Iron 1.6mg 0.7mg Elderberry
Fiber 7g 1.9g Elderberry
Copper 0.061mg 0.13mg Quince
Zinc 0.11mg 0.04mg Elderberry
Phosphorus 39mg 17mg Elderberry
Sodium 6mg 4mg Quince
Vitamin A 600IU 40IU Elderberry
Vitamin A 30µg 2µg Elderberry
Selenium 0.6µg 0.6µg
Vitamin B1 0.07mg 0.02mg Elderberry
Vitamin B2 0.06mg 0.03mg Elderberry
Vitamin B3 0.5mg 0.2mg Elderberry
Vitamin B5 0.14mg 0.081mg Elderberry
Vitamin B6 0.23mg 0.04mg Elderberry
Folate 6µg 3µg Elderberry
Saturated Fat 0.023g 0.01g Quince
Monounsaturated Fat 0.08g 0.036g Elderberry
Polyunsaturated fat 0.247g 0.05g Elderberry
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Quince
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Elderberry
6%
Quince
Minerals Daily Need Coverage Score
14%
Elderberry
11%
Quince

Comparison summary

Which food contains less Sodium?
Quince
Quince contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Quince
Quince is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 35)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.7)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry
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)

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.