Elderberry vs. Rose apple — In-Depth Nutrition Comparison
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Significant differences between Elderberry and Rose apple
- The amount of Iron, and Vitamin C in Elderberry is higher than in Rose apple.
- Elderberry covers your daily Iron needs 19% more than Rose apple.
- Rose apple has 5 times less Phosphorus than Elderberry. Elderberry has 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 | +77% |
| 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% |
~equal in
Vitamin D
~µg
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
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 73kcal | 25kcal |
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| Protein | 0.66g | 0.6g |
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| Fats | 0.5g | 0.3g |
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| Vitamin C | 36mg | 22.3mg |
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| Net carbs | 11.4g | 5.7g |
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| Carbs | 18.4g | 5.7g |
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| Magnesium | 5mg | 5mg | |
| Calcium | 38mg | 29mg |
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| Potassium | 280mg | 123mg |
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| Iron | 1.6mg | 0.07mg |
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| Fiber | 7g |
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| Copper | 0.061mg | 0.016mg |
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| Zinc | 0.11mg | 0.06mg |
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| Phosphorus | 39mg | 8mg |
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| Sodium | 6mg | 0mg |
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| Vitamin A | 600IU | 339IU |
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| Vitamin A | 30µg | 17µg |
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| Manganese | 0.029mg |
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| Selenium | 0.6µg |
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| Vitamin B1 | 0.07mg | 0.02mg |
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| Vitamin B2 | 0.06mg | 0.03mg |
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| Vitamin B3 | 0.5mg | 0.8mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.23mg |
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| Folate | 6µg |
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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 |
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| 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%
9%
Minerals Daily Need Coverage Score
14%
4%
Comparison summary
Which food contains less Sodium?
Rose apple contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rose apple is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)