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Grapefruit vs. Elderberry — In-Depth Nutrition Comparison

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Significant differences between grapefruit and elderberries

  • Grapefruit has more vitamin A; however, elderberries are richer in fiber, iron, vitamin B6, and vitamin C.
  • Elderberries cover your daily fiber needs 22% more than grapefruit.
  • Elderberries have 2 times less vitamin A than grapefruit. Grapefruit has 1150IU of vitamin A, while elderberries have 600IU.

Specific food types used in this comparison are Grapefruit, raw, pink, and red, all areas and Elderberries, raw.

Infographic

Grapefruit vs Elderberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
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%
Contains more MagnesiumMagnesium +80%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +107.4%
Contains more IronIron +1900%
Contains more CopperCopper +90.6%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +116.7%
Contains more SeleniumSelenium +500%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
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%
Contains more Vitamin AVitamin A +93.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +87.1%
Contains more FolateFolate +116.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +15.4%
Contains more Vitamin B1Vitamin B1 +62.8%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin B3Vitamin B3 +145.1%
Contains more Vitamin B6Vitamin B6 +334%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Grapefruit Elderberry DV% diff.
Fiber 1.6g 7g 22%
Iron 0.08mg 1.6mg 19%
Vitamin B6 0.053mg 0.23mg 14%
Vitamin C 31.2mg 36mg 5%
Potassium 135mg 280mg 4%
Phosphorus 18mg 39mg 3%
Carbs 10.66g 18.4g 3%
Copper 0.032mg 0.061mg 3%
Vitamin A 58µg 30µg 3%
Calories 42kcal 73kcal 2%
Folate 13µg 6µg 2%
Vitamin B5 0.262mg 0.14mg 2%
Vitamin B3 0.204mg 0.5mg 2%
Vitamin B2 0.031mg 0.06mg 2%
Vitamin B1 0.043mg 0.07mg 2%
Fructose 1.77g 2%
Calcium 22mg 38mg 2%
Polyunsaturated fat 0.036g 0.247g 1%
Vitamin E 0.13mg 1%
Manganese 0.022mg 1%
Selenium 0.1µg 0.6µg 1%
Magnesium 9mg 5mg 1%
Fats 0.14g 0.5g 1%
Choline 7.7mg 1%
Protein 0.77g 0.66g 0%
Net carbs 9.06g 11.4g N/A
Sugar 6.89g N/A
Zinc 0.07mg 0.11mg 0%
Sodium 0mg 6mg 0%
Saturated fat 0.021g 0.023g 0%
Monounsaturated fat 0.02g 0.08g 0%
Tryptophan 0.008mg 0.013mg 0%
Threonine 0.013mg 0.027mg 0%
Isoleucine 0.008mg 0.027mg 0%
Leucine 0.015mg 0.06mg 0%
Lysine 0.019mg 0.026mg 0%
Methionine 0.007mg 0.014mg 0%
Phenylalanine 0.013mg 0.04mg 0%
Valine 0.015mg 0.033mg 0%
Histidine 0.008mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 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 ProteinProtein +16.7%
Contains more FatsFats +257.1%
Contains more CarbsCarbs +72.6%
Contains more OtherOther +73%
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +586.1%
~equal in Saturated fat ~0.023g

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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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.