Java plum vs. Elderberry — In-Depth Nutrition Comparison
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Summary of differences between Java plum and Elderberry
- Java plum has less Vitamin C, Iron, Vitamin B6, Potassium, and Vitamin B1 than Elderberry.
- Elderberry covers your daily need of Vitamin C 24% more than Java plum.
- Java plum has 3 times more Magnesium than Elderberry. While Java plum has 15mg of Magnesium, Elderberry has only 5mg.
These are the specific foods used in this comparison Java-plum, (jambolan), raw and Elderberries, 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 MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +254.4% |
| Contains more IronIron | +742.1% |
| Contains more PhosphorusPhosphorus | +129.4% |
| Contains less SodiumSodium | -57.1% |
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 | +151.7% |
| Contains more Vitamin AVitamin A | +19900% |
| Contains more Vitamin B1Vitamin B1 | +1066.7% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +92.3% |
| Contains more Vitamin B6Vitamin B6 | +505.3% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.72 g
Fats:
0.23 g
Carbs:
15.56 g
Water:
83.13 g
Other:
0.36 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more FatsFats | +117.4% |
| Contains more CarbsCarbs | +18.3% |
| Contains more OtherOther | +77.8% |
~equal in
Protein
~0.66g
~equal in
Water
~79.8g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 60kcal | 73kcal |
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| Protein | 0.72g | 0.66g |
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| Fats | 0.23g | 0.5g |
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| Vitamin C | 14.3mg | 36mg |
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| Net carbs | 15.56g | 11.4g |
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| Carbs | 15.56g | 18.4g |
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| Magnesium | 15mg | 5mg |
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| Calcium | 19mg | 38mg |
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| Potassium | 79mg | 280mg |
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| Iron | 0.19mg | 1.6mg |
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| Fiber | 7g |
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| Copper | 0.061mg |
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| Zinc | 0.11mg |
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| Phosphorus | 17mg | 39mg |
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| Sodium | 14mg | 6mg |
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| Vitamin A | 3IU | 600IU |
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| Vitamin A | 0µg | 30µg |
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| Selenium | 0.6µg |
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| Vitamin B1 | 0.006mg | 0.07mg |
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| Vitamin B2 | 0.012mg | 0.06mg |
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| Vitamin B3 | 0.26mg | 0.5mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.038mg | 0.23mg |
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| Folate | 6µg |
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| Saturated Fat | 0.023g |
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| Monounsaturated Fat | 0.08g |
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| Polyunsaturated fat | 0.247g |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.027mg |
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| Leucine | 0.06mg |
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| Lysine | 0.026mg |
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| Methionine | 0.014mg |
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| Phenylalanine | 0.04mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
5%
20%
Minerals Daily Need Coverage Score
4%
14%
Comparison summary
Which food is lower in Saturated Fat?
Java plum is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 8mg)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)