Navajo frybread vs. Elderberry — In-Depth Nutrition Comparison

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Significant differences between navajo frybread and elderberries

Navajo frybread has more selenium, iron, vitamin B1, folate, vitamin B3, vitamin B2, and phosphorus; however, elderberries are richer in vitamin B6.
Navajo frybread covers your daily selenium needs 33% more than elderberries.
Elderberries have 201 times less saturated fat than navajo frybread. Navajo frybread has 4.621g of saturated fat, while elderberries have 0.023g.

Specific food types used in this comparison are Frybread, made with lard (Navajo) and Elderberries, raw.

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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.

Navajo frybread

Elderberry

Contains more MagnesiumMagnesium	+260%
Contains more CalciumCalcium	+50%
Contains more IronIron	+152.5%
Contains more CopperCopper	+49.2%
Contains more ZincZinc	+218.2%
Contains more PhosphorusPhosphorus	+215.4%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+3000%

Contains more PotassiumPotassium	+263.6%
Contains less SodiumSodium	-98.2%

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.

Navajo frybread

Elderberry

Contains more Vitamin B1Vitamin B1	+514.3%
Contains more Vitamin B2Vitamin B2	+261.7%
Contains more Vitamin B3Vitamin B3	+820.6%
Contains more Vitamin B5Vitamin B5	+17.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1933.3%

Contains more Vitamin B6Vitamin B6

+505.3%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C		36mg	40%
Selenium	18.6µg	0.6µg	33%
Iron	4.04mg	1.6mg	31%
Vitamin B1	0.43mg	0.07mg	30%
Folate	122µg	6µg	29%
Fiber		7g	28%
Vitamin B3	4.603mg	0.5mg	26%
Saturated fat	4.621g	0.023g	21%
Starch	42.85g		18%
Fats	12.22g	0.5g	18%
Vitamin B6	0.038mg	0.23mg	15%
Sodium	329mg	6mg	14%
Manganese	0.297mg		13%
Calories	330kcal	73kcal	13%
Phosphorus	123mg	39mg	12%
Protein	6.69g	0.66g	12%
Vitamin B2	0.217mg	0.06mg	12%
Monounsaturated fat	4.411g	0.08g	11%
Carbs	48.26g	18.4g	10%
Potassium	77mg	280mg	6%
Polyunsaturated fat	1.055g	0.247g	5%
Copper	0.091mg	0.061mg	3%
Vitamin A		30µg	3%
Magnesium	18mg	5mg	3%
Zinc	0.35mg	0.11mg	2%
Calcium	57mg	38mg	2%
Cholesterol	7mg	0mg	2%
Vitamin K	0.8µg		1%
Net carbs	48.26g	11.4g	N/A
Sugar	2.03g		N/A
Vitamin B5	0.164mg	0.14mg	0%
Tryptophan		0.013mg	0%
Threonine		0.027mg	0%
Isoleucine		0.027mg	0%
Leucine		0.06mg	0%
Lysine		0.026mg	0%
Methionine		0.014mg	0%
Phenylalanine		0.04mg	0%
Valine		0.033mg	0%
Histidine		0.015mg	0%
Omega-3 - ALA	0.051g		N/A
Omega-6 - Gamma-linoleic acid	0.004g		N/A
Omega-6 - Eicosadienoic acid	0.018g		N/A