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Loquat vs. Elderberry — In-Depth Nutrition Comparison

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Important differences between Loquat and Elderberry

  • Loquat has more Vitamin A RAE, however, Elderberry has more Vitamin C, Fiber, Iron, and Vitamin B6.
  • Elderberry's daily need coverage for Vitamin C is 39% more.
  • Loquat has 3 times more Magnesium than Elderberry. Loquat has 13mg of Magnesium, while Elderberry has 5mg.

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

Infographic

Loquat 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 +160%
Contains less Sodium -83.3%
Contains more Calcium +137.5%
Contains more Iron +471.4%
Contains more Phosphorus +44.4%
Contains more Zinc +120%
Contains more Copper +52.5%
Equal in Potassium - 280
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4.8% 11% 9.3% 12% 23% 0.13% 1.4% 13% 19% 3.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 60% 3.6% 17% 25% 0.78% 3% 20% 0% 3.3%
Contains more Magnesium +160%
Contains less Sodium -83.3%
Contains more Calcium +137.5%
Contains more Iron +471.4%
Contains more Phosphorus +44.4%
Contains more Zinc +120%
Contains more Copper +52.5%
Equal in Potassium - 280
Equal in Selenium - 0.6

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.
Loquat
2
:
Contains more Vitamin A +154.7%
Contains more Folate +133.3%
Contains more Vitamin C +3500%
Contains more Vitamin B1 +268.4%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B6 +130%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 92% 0% 0% 3.3% 4.8% 5.5% 3.4% 0% 23% 11% 0% 0% 0%
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% 9.4% 8.4% 53% 4.5% 0% 0% 0%
Contains more Vitamin A +154.7%
Contains more Folate +133.3%
Contains more Vitamin C +3500%
Contains more Vitamin B1 +268.4%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B6 +130%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +53.5%
Contains more Fats +150%
Contains more Carbs +51.6%
Contains more Other +28%
Equal in Water - 79.8
12% 87%
Protein: 0.43 g
Fats: 0.2 g
Carbs: 12.14 g
Water: 86.73 g
Other: 0.5 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 Protein +53.5%
Contains more Fats +150%
Contains more Carbs +51.6%
Contains more Other +28%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.5%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +171.4%
29% 6% 65%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.091 g
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains less Saturated Fat -42.5%
Contains more Monounsaturated Fat +900%
Contains more Polyunsaturated fat +171.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Loquat Elderberry Opinion
Net carbs 10.44g 11.4g Elderberry
Protein 0.43g 0.66g Elderberry
Fats 0.2g 0.5g Elderberry
Carbs 12.14g 18.4g Elderberry
Calories 47kcal 73kcal Elderberry
Fiber 1.7g 7g Elderberry
Calcium 16mg 38mg Elderberry
Iron 0.28mg 1.6mg Elderberry
Magnesium 13mg 5mg Loquat
Phosphorus 27mg 39mg Elderberry
Potassium 266mg 280mg Elderberry
Sodium 1mg 6mg Loquat
Zinc 0.05mg 0.11mg Elderberry
Copper 0.04mg 0.061mg Elderberry
Manganese 0.148mg Loquat
Selenium 0.6µg 0.6µg
Vitamin A 1528IU 600IU Loquat
Vitamin A RAE 76µg 30µg Loquat
Vitamin C 1mg 36mg Elderberry
Vitamin B1 0.019mg 0.07mg Elderberry
Vitamin B2 0.024mg 0.06mg Elderberry
Vitamin B3 0.18mg 0.5mg Elderberry
Vitamin B5 0.14mg Elderberry
Vitamin B6 0.1mg 0.23mg Elderberry
Folate 14µg 6µg Loquat
Tryptophan 0.005mg 0.013mg Elderberry
Threonine 0.015mg 0.027mg Elderberry
Isoleucine 0.015mg 0.027mg Elderberry
Leucine 0.026mg 0.06mg Elderberry
Lysine 0.023mg 0.026mg Elderberry
Methionine 0.004mg 0.014mg Elderberry
Phenylalanine 0.014mg 0.04mg Elderberry
Valine 0.021mg 0.033mg Elderberry
Histidine 0.007mg 0.015mg Elderberry
Saturated Fat 0.04g 0.023g Elderberry
Monounsaturated Fat 0.008g 0.08g Elderberry
Polyunsaturated fat 0.091g 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Loquat Elderberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
11%
Loquat
20%
Elderberry
Minerals Daily Need Coverage Score
10%
Loquat
14%
Elderberry

Comparison summary

Which food contains less Sodium?
Loquat
Loquat contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Loquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169908/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.