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Kiwi vs. Elderberry — In-Depth Nutrition Comparison

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What are the main differences between kiwi and elderberries?

  • Kiwi is richer in vitamin C and copper, while elderberries are higher in iron, fiber, vitamin B6, and vitamin A.
  • Kiwi's daily need coverage for vitamin C is 63% higher.
  • Elderberries have 4 times less folate than kiwi. Kiwi has 25µg of folate, while elderberries have 6µg.

We used Kiwifruit, green, raw and Elderberries, raw types in this comparison.

Infographic

Kiwi 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.
Kiwi
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 +240%
Contains more PotassiumPotassium +11.4%
Contains more CopperCopper +113.1%
Contains more ZincZinc +27.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +11.8%
Contains more IronIron +416.1%
Contains more PhosphorusPhosphorus +14.7%
Contains more SeleniumSelenium +200%

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.
Kiwi
6
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 CVitamin C +157.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +316.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +650%
Contains more Vitamin B1Vitamin B1 +159.3%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +46.6%
Contains more Vitamin B6Vitamin B6 +265.1%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Elderberry DV% diff.
Vitamin C 92.7mg 36mg 63%
Vitamin K 40.3µg 34%
Fiber 3g 7g 16%
Iron 0.31mg 1.6mg 16%
Vitamin B6 0.063mg 0.23mg 13%
Vitamin E 1.46mg 10%
Copper 0.13mg 0.061mg 8%
Fructose 4.35g 5%
Folate 25µg 6µg 5%
Manganese 0.098mg 4%
Vitamin B1 0.027mg 0.07mg 4%
Vitamin A 4µg 30µg 3%
Magnesium 17mg 5mg 3%
Vitamin B2 0.025mg 0.06mg 3%
Calories 61kcal 73kcal 1%
Vitamin B5 0.183mg 0.14mg 1%
Choline 7.8mg 1%
Phosphorus 34mg 39mg 1%
Potassium 312mg 280mg 1%
Carbs 14.66g 18.4g 1%
Selenium 0.2µg 0.6µg 1%
Protein 1.14g 0.66g 1%
Vitamin B3 0.341mg 0.5mg 1%
Fats 0.52g 0.5g 0%
Net carbs 11.66g 11.4g N/A
Calcium 34mg 38mg 0%
Sugar 8.99g N/A
Zinc 0.14mg 0.11mg 0%
Sodium 3mg 6mg 0%
Saturated fat 0.029g 0.023g 0%
Monounsaturated fat 0.047g 0.08g 0%
Polyunsaturated fat 0.287g 0.247g 0%
Tryptophan 0.015mg 0.013mg 0%
Threonine 0.047mg 0.027mg 0%
Isoleucine 0.051mg 0.027mg 0%
Leucine 0.066mg 0.06mg 0%
Lysine 0.061mg 0.026mg 0%
Methionine 0.024mg 0.014mg 0%
Phenylalanine 0.044mg 0.04mg 0%
Valine 0.057mg 0.033mg 0%
Histidine 0.027mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +72.7%
Contains more CarbsCarbs +25.5%
~equal in Fats ~0.5g
~equal in Water ~79.8g
~equal in Other ~0.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 Poly. FatPolyunsaturated fat +16.2%
Contains less Sat. FatSaturated fat -20.7%
Contains more Mono. FatMonounsaturated fat +70.2%

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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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.