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Mandarin orange vs. Elderberry — In-Depth Nutrition Comparison

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What are the main differences between mandarin oranges and elderberries?

  • Elderberries have more fiber, iron, vitamin B6, and vitamin C than mandarin oranges.
  • Elderberries' daily need coverage for fiber is 21% higher.
  • Elderberries have 2 times less magnesium than mandarin oranges. Mandarin oranges have 12mg of magnesium, while elderberries have 5mg.

We used Tangerines, (mandarin oranges), raw and Elderberries, raw types in this comparison.

Infographic

Mandarin orange 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 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 +140%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +68.7%
Contains more IronIron +966.7%
Contains more CopperCopper +45.2%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +95%
Contains more SeleniumSelenium +500%
~equal in Calcium ~38mg

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
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 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +13.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more FolateFolate +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +34.8%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin B6Vitamin B6 +194.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 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 +22.7%
Contains more FatsFats +61.3%
Contains more CarbsCarbs +37.9%
Contains more OtherOther +73%
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 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 less Sat. FatSaturated fat -41%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +280%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mandarin orange 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 Mandarin orange Elderberry DV% diff.
Fiber 1.8g 7g 21%
Iron 0.15mg 1.6mg 18%
Vitamin B6 0.078mg 0.23mg 12%
Vitamin C 26.7mg 36mg 10%
Potassium 166mg 280mg 3%
Phosphorus 20mg 39mg 3%
Fructose 2.4g 3%
Folate 16µg 6µg 3%
Magnesium 12mg 5mg 2%
Manganese 0.039mg 2%
Carbs 13.34g 18.4g 2%
Choline 10.2mg 2%
Copper 0.042mg 0.061mg 2%
Vitamin B5 0.216mg 0.14mg 2%
Vitamin B2 0.036mg 0.06mg 2%
Polyunsaturated fat 0.065g 0.247g 1%
Vitamin B3 0.376mg 0.5mg 1%
Selenium 0.1µg 0.6µg 1%
Calories 53kcal 73kcal 1%
Vitamin E 0.2mg 1%
Vitamin B1 0.058mg 0.07mg 1%
Protein 0.81g 0.66g 0%
Fats 0.31g 0.5g 0%
Net carbs 11.54g 11.4g N/A
Calcium 37mg 38mg 0%
Sugar 10.58g N/A
Zinc 0.07mg 0.11mg 0%
Sodium 2mg 6mg 0%
Vitamin A 34µg 30µg 0%
Saturated fat 0.039g 0.023g 0%
Monounsaturated fat 0.06g 0.08g 0%
Tryptophan 0.002mg 0.013mg 0%
Threonine 0.016mg 0.027mg 0%
Isoleucine 0.017mg 0.027mg 0%
Leucine 0.028mg 0.06mg 0%
Lysine 0.032mg 0.026mg 0%
Methionine 0.002mg 0.014mg 0%
Phenylalanine 0.018mg 0.04mg 0%
Valine 0.021mg 0.033mg 0%
Histidine 0.011mg 0.015mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Elderberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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%
Mandarin orange
18%
Elderberry
Minerals Daily Need Coverage Score
7%
Mandarin orange
14%
Elderberry

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 4mg)
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 10.58g)
Which food is lower in Saturated fat?
Elderberry
Elderberry is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 47)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.4)
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.