Elderberry vs. Steelhead trout — In-Depth Nutrition Comparison
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How are elderberries and steelhead trout different?
- Elderberries are higher in vitamin C, fiber, iron, and vitamin A; however, steelhead trout is richer in vitamin B12, selenium, and phosphorus.
- Daily need coverage for vitamin B12 for steelhead trout is 241% higher.
- Elderberries have less sodium.
Elderberries, raw and Steelhead trout, boiled, canned (Alaska Native) are the varieties used in this article.
Infographic
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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 | +26.7% |
| Contains more IronIron | +150% |
| Contains less SodiumSodium | -94.9% |
| Contains more MagnesiumMagnesium | +400% |
| Contains more PotassiumPotassium | +30.4% |
| Contains more ZincZinc | +418.2% |
| Contains more PhosphorusPhosphorus | +538.5% |
| Contains more SeleniumSelenium | +4233.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 5.79µg | 241% |
| Vitamin D | 15.1µg | 76% | |
| Vitamin D | 604IU | 76% | |
| Selenium | 0.6µg | 26µg | 46% |
| Protein | 0.66g | 21.11g | 41% |
| Vitamin C | 36mg | 0mg | 40% |
| Phosphorus | 39mg | 249mg | 30% |
| Fiber | 7g | 0g | 28% |
| Cholesterol | 0mg | 59mg | 20% |
| Vitamin B6 | 0.23mg | 18% | |
| Vitamin E | 2.15mg | 14% | |
| Fats | 0.5g | 8.26g | 12% |
| Iron | 1.6mg | 0.64mg | 12% |
| Saturated fat | 0.023g | 1.53g | 7% |
| Polyunsaturated fat | 0.247g | 1.225g | 7% |
| Vitamin B1 | 0.07mg | 6% | |
| Carbs | 18.4g | 0g | 6% |
| Sodium | 6mg | 118mg | 5% |
| Monounsaturated fat | 0.08g | 2.223g | 5% |
| Magnesium | 5mg | 25mg | 5% |
| Vitamin B2 | 0.06mg | 5% | |
| Calories | 73kcal | 159kcal | 4% |
| Zinc | 0.11mg | 0.57mg | 4% |
| Vitamin B3 | 0.5mg | 3% | |
| Vitamin B5 | 0.14mg | 3% | |
| Potassium | 280mg | 365mg | 3% |
| Folate | 6µg | 2% | |
| Vitamin A | 30µg | 20µg | 1% |
| Calcium | 38mg | 30mg | 1% |
| Net carbs | 11.4g | 0g | N/A |
| Copper | 0.061mg | 0.058mg | 0% |
| Manganese | 0.011mg | 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% | |
| Omega-3 - EPA | 0g | 0.376g | N/A |
| Omega-3 - DHA | 0g | 0.54g | N/A |
| Omega-3 - ALA | 0.051g | N/A | |
| Omega-3 - DPA | 0g | 0.13g | N/A |
| Omega-6 - Eicosadienoic acid | 0.014g | N/A |
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:
21.11 g
Fats:
8.26 g
Carbs:
0 g
Water:
70.59 g
Other:
0.04 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +13% |
| Contains more OtherOther | +1500% |
| Contains more ProteinProtein | +3098.5% |
| Contains more FatsFats | +1552% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
Saturated fat:
Sat. Fat
1.53 g
Monounsaturated fat:
Mono. Fat
2.223 g
Polyunsaturated fat:
Poly. Fat
1.225 g
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +2678.8% |
| Contains more Poly. FatPolyunsaturated fat | +396% |
