Elderberry vs. Watermelon — In-Depth Nutrition Comparison
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The main differences between elderberries and watermelon
- Elderberries are richer than watermelon in vitamin C, fiber, iron, and vitamin B6.
- Daily need coverage for vitamin C for elderberries is 31% higher.
- Elderberries contain 18 times more fiber than watermelon. Elderberries contain 7g of fiber, while watermelon contains 0.4g.
Food types used in this article are Elderberries, raw and Watermelon, raw.
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 | +442.9% |
| Contains more PotassiumPotassium | +150% |
| Contains more IronIron | +566.7% |
| Contains more CopperCopper | +45.2% |
| Contains more PhosphorusPhosphorus | +254.5% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +100% |
| Contains less SodiumSodium | -83.3% |
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 | +344.4% |
| Contains more Vitamin B1Vitamin B1 | +112.1% |
| Contains more Vitamin B2Vitamin B2 | +185.7% |
| Contains more Vitamin B3Vitamin B3 | +180.9% |
| Contains more Vitamin B6Vitamin B6 | +411.1% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin B5Vitamin B5 | +57.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 8.1mg | 31% |
| Fiber | 7g | 0.4g | 26% |
| Iron | 1.6mg | 0.24mg | 17% |
| Vitamin B6 | 0.23mg | 0.045mg | 14% |
| Potassium | 280mg | 112mg | 5% |
| Fructose | 3.36g | 4% | |
| Carbs | 18.4g | 7.55g | 4% |
| Phosphorus | 39mg | 11mg | 4% |
| Vitamin B2 | 0.06mg | 0.021mg | 3% |
| Vitamin B1 | 0.07mg | 0.033mg | 3% |
| Calcium | 38mg | 7mg | 3% |
| Calories | 73kcal | 30kcal | 2% |
| Vitamin B5 | 0.14mg | 0.221mg | 2% |
| Copper | 0.061mg | 0.042mg | 2% |
| Manganese | 0.038mg | 2% | |
| Vitamin B3 | 0.5mg | 0.178mg | 2% |
| Polyunsaturated fat | 0.247g | 0.05g | 1% |
| Magnesium | 5mg | 10mg | 1% |
| Choline | 4.1mg | 1% | |
| Folate | 6µg | 3µg | 1% |
| Fats | 0.5g | 0.15g | 1% |
| Protein | 0.66g | 0.61g | 0% |
| Net carbs | 11.4g | 7.15g | N/A |
| Sugar | 6.2g | N/A | |
| Zinc | 0.11mg | 0.1mg | 0% |
| Sodium | 6mg | 1mg | 0% |
| Vitamin A | 30µg | 28µg | 0% |
| Vitamin E | 0.05mg | 0% | |
| Selenium | 0.6µg | 0.4µg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Saturated fat | 0.023g | 0.016g | 0% |
| Monounsaturated fat | 0.08g | 0.037g | 0% |
| Tryptophan | 0.013mg | 0.007mg | 0% |
| Threonine | 0.027mg | 0.027mg | 0% |
| Isoleucine | 0.027mg | 0.019mg | 0% |
| Leucine | 0.06mg | 0.018mg | 0% |
| Lysine | 0.026mg | 0.062mg | 0% |
| Methionine | 0.014mg | 0.006mg | 0% |
| Phenylalanine | 0.04mg | 0.015mg | 0% |
| Valine | 0.033mg | 0.016mg | 0% |
| Histidine | 0.015mg | 0.006mg | 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:
0.61 g
Fats:
0.15 g
Carbs:
7.55 g
Water:
91.45 g
Other:
0.24 g
| Contains more FatsFats | +233.3% |
| Contains more CarbsCarbs | +143.7% |
| Contains more OtherOther | +166.7% |
| Contains more WaterWater | +14.6% |
~equal in
Protein
~0.61g
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
0.016 g
Monounsaturated fat:
Mono. Fat
0.037 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +116.2% |
| Contains more Poly. FatPolyunsaturated fat | +394% |
| Contains less Sat. FatSaturated fat | -30.4% |
