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  6. Orange juice vs. Elderberry

Orange juice vs. Elderberry — In-Depth Nutrition Comparison

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The main differences between orange juice and elderberries

  • Orange juice is richer in vitamin C and folate, yet elderberries are richer in fiber, iron, vitamin B6, and vitamin A.
  • Daily need coverage for fiber for elderberries is 27% higher.
  • Orange juice contains 5 times more folate than elderberries. Orange juice contains 30µg of folate, while elderberries contain 6µg.

Food types used in this article are Orange juice, raw and Elderberries, raw.

Infographic

Orange juice vs Elderberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 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 +120%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +245.5%
Contains more PotassiumPotassium +40%
Contains more IronIron +700%
Contains more CopperCopper +38.6%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +129.4%
Contains more SeleniumSelenium +500%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 CVitamin C +38.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +475%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Elderberry DV% diff.
Fiber 0.2g 7g 27%
Iron 0.2mg 1.6mg 18%
Vitamin C 50mg 36mg 16%
Vitamin B6 0.04mg 0.23mg 15%
Folate 30µg 6µg 6%
Phosphorus 17mg 39mg 3%
Carbs 10.4g 18.4g 3%
Calcium 11mg 38mg 3%
Vitamin A 10µg 30µg 2%
Copper 0.044mg 0.061mg 2%
Vitamin B1 0.09mg 0.07mg 2%
Vitamin B2 0.03mg 0.06mg 2%
Potassium 200mg 280mg 2%
Selenium 0.1µg 0.6µg 1%
Vitamin B5 0.19mg 0.14mg 1%
Choline 6.2mg 1%
Vitamin B3 0.4mg 0.5mg 1%
Polyunsaturated fat 0.04g 0.247g 1%
Calories 45kcal 73kcal 1%
Manganese 0.014mg 1%
Zinc 0.05mg 0.11mg 1%
Magnesium 11mg 5mg 1%
Protein 0.7g 0.66g 0%
Fats 0.2g 0.5g 0%
Net carbs 10.2g 11.4g N/A
Sugar 8.4g N/A
Sodium 1mg 6mg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.024g 0.023g 0%
Monounsaturated fat 0.036g 0.08g 0%
Tryptophan 0.002mg 0.013mg 0%
Threonine 0.008mg 0.027mg 0%
Isoleucine 0.008mg 0.027mg 0%
Leucine 0.013mg 0.06mg 0%
Lysine 0.009mg 0.026mg 0%
Methionine 0.003mg 0.014mg 0%
Phenylalanine 0.009mg 0.04mg 0%
Valine 0.011mg 0.033mg 0%
Histidine 0.003mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 FatsFats +150%
Contains more CarbsCarbs +76.9%
Contains more OtherOther +60%
~equal in Protein ~0.66g
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 more Mono. FatMonounsaturated fat +122.2%
Contains more Poly. FatPolyunsaturated fat +517.5%
~equal in Saturated fat ~0.023g

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.