Elderberry vs. Rose apple — In-Depth Nutrition Comparison
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Significant differences between elderberries and rose apple
- The amount of iron, vitamin C, and vitamin A in elderberries is higher than in rose apple.
- Elderberries cover your daily iron needs 19% more than rose apple.
- Rose apple has 5 times less phosphorus than elderberries. Elderberries have 39mg of phosphorus, while rose apple has 8mg.
Specific food types used in this comparison are Elderberries, raw and Rose-apples, 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 CalciumCalcium | +31% |
| Contains more PotassiumPotassium | +127.6% |
| Contains more IronIron | +2185.7% |
| Contains more CopperCopper | +281.3% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +387.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 | +61.4% |
| Contains more Vitamin AVitamin A | +76.5% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B3Vitamin B3 | +60% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 7g | 28% | |
| Iron | 1.6mg | 0.07mg | 19% |
| Vitamin B6 | 0.23mg | 18% | |
| Vitamin C | 36mg | 22.3mg | 15% |
| Potassium | 280mg | 123mg | 5% |
| Copper | 0.061mg | 0.016mg | 5% |
| Vitamin B1 | 0.07mg | 0.02mg | 4% |
| Carbs | 18.4g | 5.7g | 4% |
| Phosphorus | 39mg | 8mg | 4% |
| Vitamin B5 | 0.14mg | 3% | |
| Vitamin B2 | 0.06mg | 0.03mg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Folate | 6µg | 2% | |
| Vitamin B3 | 0.5mg | 0.8mg | 2% |
| Calories | 73kcal | 25kcal | 2% |
| Vitamin A | 30µg | 17µg | 1% |
| Selenium | 0.6µg | 1% | |
| Calcium | 38mg | 29mg | 1% |
| Manganese | 0.029mg | 1% | |
| Protein | 0.66g | 0.6g | 0% |
| Fats | 0.5g | 0.3g | 0% |
| Net carbs | 11.4g | 5.7g | N/A |
| Magnesium | 5mg | 5mg | 0% |
| Zinc | 0.11mg | 0.06mg | 0% |
| Sodium | 6mg | 0mg | 0% |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 0.08g | 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
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
0.6 g
Fats:
0.3 g
Carbs:
5.7 g
Water:
93 g
Other:
0.4 g
| Contains more FatsFats | +66.7% |
| Contains more CarbsCarbs | +222.8% |
| Contains more OtherOther | +60% |
| Contains more WaterWater | +16.5% |
~equal in
Protein
~0.6g
