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  6. Elderberry vs. Snacks, tortilla chips, nacho cheese

Elderberry vs. Snacks, tortilla chips, nacho cheese — In-Depth Nutrition Comparison

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A recap on the differences between elderberries and snacks, tortilla chips, nacho cheese

  • Elderberries are higher in vitamin C and vitamin A, yet snacks, tortilla chips, nacho cheese is higher in vitamin B1, phosphorus, magnesium, selenium, zinc, and calcium.
  • Snacks, tortilla chips, nacho cheese covers your daily vitamin B1 needs 12744% more than elderberries.
  • Elderberries contain 90 times more vitamin C than snacks, tortilla chips, nacho cheese. While elderberries contain 36mg of vitamin C, snacks, tortilla chips, nacho cheese contains only 0.4mg.
  • The amount of sodium in elderberries is lower.

Food varieties used in this article are Elderberries, raw and Snacks, tortilla chips, nacho cheese.

Infographic

Elderberry vs Snacks, tortilla chips, nacho cheese 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 41% 20% 44% 34% 38% 108% 90% 43% 40%
Contains more PotassiumPotassium +25.6%
Contains more IronIron +37.9%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +1400%
Contains more CalciumCalcium +260.5%
Contains more CopperCopper +67.2%
Contains more ZincZinc +1154.5%
Contains more PhosphorusPhosphorus +546.2%
Contains more SeleniumSelenium +1133.3%

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%
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 1.3% 2% 125% 0% 38250% 31% 24% 22% 51% 0% 3.3% 9.8% 12%
Contains more Vitamin CVitamin C +8900%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +218471.4%
Contains more Vitamin B2Vitamin B2 +126.7%
Contains more Vitamin B3Vitamin B3 +158%
Contains more Vitamin B5Vitamin B5 +160%
Contains more FolateFolate +116.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.22mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Snacks, tortilla chips, nacho cheese DV% diff.
Vitamin B1 0.07mg 153mg 12744%
Polyunsaturated fat 0.247g 12.257g 80%
Vitamin E 6.24mg 42%
Fats 0.5g 27.42g 41%
Vitamin C 36mg 0.4mg 40%
Sodium 6mg 691mg 30%
Phosphorus 39mg 252mg 30%
Monounsaturated fat 0.08g 9.089g 23%
Calories 73kcal 519kcal 22%
Starch 53.2g 22%
Saturated fat 0.023g 3.876g 18%
Magnesium 5mg 75mg 17%
Carbs 18.4g 60.81g 14%
Manganese 0.33mg 14%
Protein 0.66g 7.36g 13%
Zinc 0.11mg 1.38mg 12%
Selenium 0.6µg 7.4µg 12%
Calcium 38mg 137mg 10%
Fiber 7g 5.1g 8%
Iron 1.6mg 1.16mg 6%
Vitamin B2 0.06mg 0.136mg 6%
Copper 0.061mg 0.102mg 5%
Vitamin B3 0.5mg 1.29mg 5%
Choline 22.5mg 4%
Vitamin B5 0.14mg 0.364mg 4%
Vitamin A 30µg 6µg 3%
Folate 6µg 13µg 2%
Potassium 280mg 223mg 2%
Vitamin B6 0.23mg 0.22mg 1%
Vitamin K 1.3µg 1%
Net carbs 11.4g 55.71g N/A
Sugar 2.59g N/A
Trans fat 0g 0.185g N/A
Tryptophan 0.013mg 0.066mg 0%
Threonine 0.027mg 0.282mg 0%
Isoleucine 0.027mg 0.296mg 0%
Leucine 0.06mg 0.881mg 0%
Lysine 0.026mg 0.291mg 0%
Methionine 0.014mg 0.163mg 0%
Phenylalanine 0.04mg 0.374mg 0%
Valine 0.033mg 0.402mg 0%
Histidine 0.015mg 0.238mg 0%
Omega-3 - ALA 0.262g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 11.798g N/A

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
7% 27% 61% 3%
Protein: 7.36 g
Fats: 27.42 g
Carbs: 60.81 g
Water: 1.66 g
Other: 2.75 g
Contains more WaterWater +4707.2%
Contains more ProteinProtein +1015.2%
Contains more FatsFats +5384%
Contains more CarbsCarbs +230.5%
Contains more OtherOther +329.7%

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
15% 36% 49%
Saturated fat: Sat. Fat 3.876 g
Monounsaturated fat: Mono. Fat 9.089 g
Polyunsaturated fat: Poly. Fat 12.257 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +11261.3%
Contains more Poly. FatPolyunsaturated fat +4862.3%

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. Snacks, tortilla chips, nacho cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167559/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.