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Feijoa vs. Elderberry — In-Depth Nutrition Comparison

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Important differences between Feijoa and Elderberry

  • Feijoa has less Iron, Vitamin B6, and Vitamin B1.
  • Elderberry's daily need coverage for Iron is 18% more.
  • Feijoa has 4 times more Folate than Elderberry. Feijoa has 23µg of Folate, while Elderberry has 6µg.

The food varieties used in the comparison are Feijoa, raw and Elderberries, raw.

Infographic

Feijoa vs Elderberry 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.
Contains more Magnesium +80%
Contains less Sodium -50%
Contains more Calcium +123.5%
Contains more Iron +1042.9%
Contains more Phosphorus +105.3%
Contains more Potassium +62.8%
Contains more Zinc +83.3%
Contains more Copper +69.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 6% 7% 9% 16% 1% 2% 12% 11% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Contains more Magnesium +80%
Contains less Sodium -50%
Contains more Calcium +123.5%
Contains more Iron +1042.9%
Contains more Phosphorus +105.3%
Contains more Potassium +62.8%
Contains more Zinc +83.3%
Contains more Copper +69.4%

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.
Feijoa
4
:
Contains more Vitamin B5 +66.4%
Contains more Folate +283.3%
Contains more Vitamin A +9900%
Contains more Vitamin B1 +1066.7%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +69.5%
Contains more Vitamin B6 +243.3%
Equal in Vitamin C - 36
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 110% 2% 5% 6% 14% 16% 18% 0% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0% 0%
Contains more Vitamin B5 +66.4%
Contains more Folate +283.3%
Contains more Vitamin A +9900%
Contains more Vitamin B1 +1066.7%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +69.5%
Contains more Vitamin B6 +243.3%
Equal in Vitamin C - 36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +19%
Contains more Carbs +21%
Contains more Other +68.4%
Equal in Protein - 0.66
Equal in Water - 79.8
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Fats +19%
Contains more Carbs +21%
Contains more Other +68.4%
Equal in Protein - 0.66
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -77.9%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +81.6%
35% 19% 46%
Saturated Fat: 0.104 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.136 g
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains less Saturated Fat -77.9%
Contains more Monounsaturated Fat +42.9%
Contains more Polyunsaturated fat +81.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feijoa Elderberry
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Feijoa Elderberry Opinion
Net carbs 8.81g 11.4g Elderberry
Protein 0.71g 0.66g Feijoa
Fats 0.42g 0.5g Elderberry
Carbs 15.21g 18.4g Elderberry
Calories 61kcal 73kcal Elderberry
Fructose 2.95g Feijoa
Sugar 8.2g Elderberry
Fiber 6.4g 7g Elderberry
Calcium 17mg 38mg Elderberry
Iron 0.14mg 1.6mg Elderberry
Magnesium 9mg 5mg Feijoa
Phosphorus 19mg 39mg Elderberry
Potassium 172mg 280mg Elderberry
Sodium 3mg 6mg Feijoa
Zinc 0.06mg 0.11mg Elderberry
Copper 0.036mg 0.061mg Elderberry
Manganese 0.084mg Feijoa
Selenium 0.6µg Elderberry
Vitamin A 6IU 600IU Elderberry
Vitamin A RAE 0µg 30µg Elderberry
Vitamin E 0.16mg Feijoa
Vitamin C 32.9mg 36mg Elderberry
Vitamin B1 0.006mg 0.07mg Elderberry
Vitamin B2 0.018mg 0.06mg Elderberry
Vitamin B3 0.295mg 0.5mg Elderberry
Vitamin B5 0.233mg 0.14mg Feijoa
Vitamin B6 0.067mg 0.23mg Elderberry
Folate 23µg 6µg Feijoa
Vitamin K 3.5µg Feijoa
Tryptophan 0.007mg 0.013mg Elderberry
Threonine 0.019mg 0.027mg Elderberry
Isoleucine 0.019mg 0.027mg Elderberry
Leucine 0.028mg 0.06mg Elderberry
Lysine 0.038mg 0.026mg Feijoa
Methionine 0.007mg 0.014mg Elderberry
Phenylalanine 0.019mg 0.04mg Elderberry
Valine 0.019mg 0.033mg Elderberry
Histidine 0.009mg 0.015mg Elderberry
Saturated Fat 0.104g 0.023g Elderberry
Monounsaturated Fat 0.056g 0.08g Elderberry
Polyunsaturated fat 0.136g 0.247g Elderberry
Omega-6 - Linoleic acid 0.107g Feijoa
Omega-3 - ALA 0.029g Feijoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feijoa Elderberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
14%
Feijoa
20%
Elderberry
Minerals Daily Need Coverage Score
7%
Feijoa
14%
Elderberry

Comparison summary

Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 8.2g)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.081g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 31)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $1.3)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/nutrients
  2. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.