Persimmon vs. Elderberry — In-Depth Nutrition Comparison

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Summary of differences between persimmon and elderberries

Elderberries have less vitamin C and iron than persimmon.
Persimmon covers your daily need for vitamin C, 33% more than elderberries.
Persimmon has 2 times more iron than elderberries. While persimmon has 2.5mg of iron, elderberries have only 1.6mg.

These are the specific foods used in this comparison Persimmons, native, raw 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.

Persimmon

Elderberry

Contains more IronIron	+56.3%
Contains less SodiumSodium	-83.3%

Contains more CalciumCalcium	+40.7%
Contains more PhosphorusPhosphorus	+50%

~equal in Potassium ~280mg

~equal in Manganese ~mg

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.

Persimmon

Elderberry

Contains more Vitamin CVitamin C

+83.3%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	66mg	36mg	33%
Fiber		7g	28%
Vitamin B6		0.23mg	18%
Iron	2.5mg	1.6mg	11%
Copper		0.061mg	7%
Vitamin B1		0.07mg	6%
Carbs	33.5g	18.4g	5%
Vitamin B2		0.06mg	5%
Vitamin B5		0.14mg	3%
Vitamin B3		0.5mg	3%
Vitamin A		30µg	3%
Calories	127kcal	73kcal	3%
Folate		6µg	2%
Polyunsaturated fat		0.247g	2%
Phosphorus	26mg	39mg	2%
Zinc		0.11mg	1%
Potassium	310mg	280mg	1%
Selenium		0.6µg	1%
Calcium	27mg	38mg	1%
Magnesium		5mg	1%
Protein	0.8g	0.66g	0%
Fats	0.4g	0.5g	0%
Net carbs	33.5g	11.4g	N/A
Sodium	1mg	6mg	0%
Saturated fat		0.023g	0%
Monounsaturated fat		0.08g	0%
Tryptophan	0.014mg	0.013mg	0%
Threonine	0.041mg	0.027mg	0%
Isoleucine	0.035mg	0.027mg	0%
Leucine	0.058mg	0.06mg	0%
Lysine	0.045mg	0.026mg	0%
Methionine	0.007mg	0.014mg	0%
Phenylalanine	0.036mg	0.04mg	0%
Valine	0.042mg	0.033mg	0%
Histidine	0.016mg	0.015mg	0%