Orange vs. Elderberry — In-Depth Nutrition Comparison
Compare
How are Orange and Elderberry different?
- Orange is richer in Vitamin C, and Folate, while Elderberry is higher in Iron, Fiber, and Vitamin B6.
- Orange covers your daily need of Vitamin C 19% more than Elderberry.
- Orange contains 5 times more Folate than Elderberry. Orange contains 30µg of Folate, while Elderberry contains 6µg.
Oranges, raw, all commercial varieties and Elderberries, raw types were used in this article.
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.
| Contains more MagnesiumMagnesium | +100% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +54.7% |
| Contains more IronIron | +1500% |
| Contains more CopperCopper | +35.6% |
| Contains more ZincZinc | +57.1% |
| Contains more PhosphorusPhosphorus | +178.6% |
| Contains more SeleniumSelenium | +20% |
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 CVitamin C | +47.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +24.3% |
| Contains more Vitamin B5Vitamin B5 | +78.6% |
| Contains more FolateFolate | +400% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +77.3% |
| Contains more Vitamin B6Vitamin B6 | +283.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.94 g
Fats:
0.12 g
Carbs:
11.75 g
Water:
86.75 g
Other:
0.44 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +42.4% |
| Contains more FatsFats | +316.7% |
| Contains more CarbsCarbs | +56.6% |
| Contains more OtherOther | +45.5% |
~equal in
Water
~79.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.015 g
Monounsaturated Fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
0.025 g
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 | -34.8% |
| Contains more Mono. FatMonounsaturated Fat | +247.8% |
| Contains more Poly. FatPolyunsaturated fat | +888% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 47kcal | 73kcal |
|
| Protein | 0.94g | 0.66g |
|
| Fats | 0.12g | 0.5g |
|
| Vitamin C | 53.2mg | 36mg |
|
| Net carbs | 9.35g | 11.4g |
|
| Carbs | 11.75g | 18.4g |
|
| Magnesium | 10mg | 5mg |
|
| Calcium | 40mg | 38mg |
|
| Potassium | 181mg | 280mg |
|
| Iron | 0.1mg | 1.6mg |
|
| Sugar | 9.35g |
|
|
| Fiber | 2.4g | 7g |
|
| Copper | 0.045mg | 0.061mg |
|
| Zinc | 0.07mg | 0.11mg |
|
| Phosphorus | 14mg | 39mg |
|
| Sodium | 0mg | 6mg |
|
| Vitamin A | 225IU | 600IU |
|
| Vitamin A | 11µg | 30µg |
|
| Vitamin E | 0.18mg |
|
|
| Manganese | 0.025mg |
|
|
| Selenium | 0.5µg | 0.6µg |
|
| Vitamin B1 | 0.087mg | 0.07mg |
|
| Vitamin B2 | 0.04mg | 0.06mg |
|
| Vitamin B3 | 0.282mg | 0.5mg |
|
| Vitamin B5 | 0.25mg | 0.14mg |
|
| Vitamin B6 | 0.06mg | 0.23mg |
|
| Folate | 30µg | 6µg |
|
| Choline | 8.4mg |
|
|
| Saturated Fat | 0.015g | 0.023g |
|
| Monounsaturated Fat | 0.023g | 0.08g |
|
| Polyunsaturated fat | 0.025g | 0.247g |
|
| Tryptophan | 0.009mg | 0.013mg |
|
| Threonine | 0.015mg | 0.027mg |
|
| Isoleucine | 0.025mg | 0.027mg |
|
| Leucine | 0.023mg | 0.06mg |
|
| Lysine | 0.047mg | 0.026mg |
|
| Methionine | 0.02mg | 0.014mg |
|
| Phenylalanine | 0.031mg | 0.04mg |
|
| Valine | 0.04mg | 0.033mg |
|
| Histidine | 0.018mg | 0.015mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
22%
20%
Minerals Daily Need Coverage Score
7%
14%
Comparison summary
Which food contains less Sodium?
Orange contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Orange is lower in Saturated Fat (difference - 0.008g)
Which food is richer in vitamins?
Orange is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 9.35g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 45)
Which food is cheaper?
Elderberry is cheaper (difference - $0.4)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)