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  6. Mandarin orange vs. Elderberry

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

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%

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%

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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. 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.