Mango vs. Elderberry — In-Depth Nutrition Comparison
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The main differences between Mango and Elderberry
- Mango is richer in Folate, and Copper, yet Elderberry is richer in Fiber, Iron, and Vitamin B6.
- Daily need coverage for Fiber from Elderberry is 22% higher.
- Mango contains 7 times more Folate than Elderberry. Mango contains 43µg of Folate, while Elderberry contains 6µg.
Food types used in this article are Mangos, 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 | +100% |
| Contains more CopperCopper | +82% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +245.5% |
| Contains more PotassiumPotassium | +66.7% |
| Contains more IronIron | +900% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +178.6% |
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.
| Contains more Vitamin AVitamin A | +80.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +33.8% |
| Contains more Vitamin B5Vitamin B5 | +40.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +616.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
| Contains more Vitamin B6Vitamin B6 | +93.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.82 g
Fats:
0.38 g
Carbs:
14.98 g
Water:
83.46 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 ProteinProtein | +24.2% |
| Contains more FatsFats | +31.6% |
| Contains more CarbsCarbs | +22.8% |
| Contains more OtherOther | +77.8% |
~equal in
Water
~79.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.092 g
Monounsaturated Fat:
Mono. Fat
0.14 g
Polyunsaturated fat:
Poly. Fat
0.071 g
Saturated Fat:
Sat. Fat
0.023 g
Monounsaturated Fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
| Contains more Mono. FatMonounsaturated Fat | +75% |
| Contains less Sat. FatSaturated Fat | -75% |
| Contains more Poly. FatPolyunsaturated fat | +247.9% |
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 Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 60kcal | 73kcal |
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| Protein | 0.82g | 0.66g |
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| Fats | 0.38g | 0.5g |
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| Vitamin C | 36.4mg | 36mg |
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| Net carbs | 13.38g | 11.4g |
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| Carbs | 14.98g | 18.4g |
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| Magnesium | 10mg | 5mg |
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| Calcium | 11mg | 38mg |
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| Potassium | 168mg | 280mg |
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| Iron | 0.16mg | 1.6mg |
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| Sugar | 13.66g |
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| Fiber | 1.6g | 7g |
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| Copper | 0.111mg | 0.061mg |
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| Zinc | 0.09mg | 0.11mg |
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| Phosphorus | 14mg | 39mg |
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| Sodium | 1mg | 6mg |
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| Vitamin A | 1082IU | 600IU |
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| Vitamin A | 54µg | 30µg |
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| Vitamin E | 0.9mg |
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| Manganese | 0.063mg |
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| Selenium | 0.6µg | 0.6µg | |
| Vitamin B1 | 0.028mg | 0.07mg |
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| Vitamin B2 | 0.038mg | 0.06mg |
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| Vitamin B3 | 0.669mg | 0.5mg |
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| Vitamin B5 | 0.197mg | 0.14mg |
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| Vitamin B6 | 0.119mg | 0.23mg |
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| Vitamin K | 4.2µg |
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| Folate | 43µg | 6µg |
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| Choline | 7.6mg |
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| Saturated Fat | 0.092g | 0.023g |
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| Monounsaturated Fat | 0.14g | 0.08g |
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| Polyunsaturated fat | 0.071g | 0.247g |
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| Tryptophan | 0.013mg | 0.013mg | |
| Threonine | 0.031mg | 0.027mg |
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| Isoleucine | 0.029mg | 0.027mg |
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| Leucine | 0.05mg | 0.06mg |
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| Lysine | 0.066mg | 0.026mg |
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| Methionine | 0.008mg | 0.014mg |
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| Phenylalanine | 0.027mg | 0.04mg |
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| Valine | 0.042mg | 0.033mg |
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| Histidine | 0.019mg | 0.015mg |
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| Fructose | 4.68g |
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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 |
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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
25%
20%
Minerals Daily Need Coverage Score
9%
14%
Comparison summary
Which food contains less Sodium?
Mango contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Mango is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 13.66g)
Which food is lower in Saturated Fat?
Elderberry is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 51)
Which food is cheaper?
Elderberry is cheaper (difference - $0.3)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)