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  6. Pineapple vs. Elderberry

Pineapple vs. Elderberry — In-Depth Nutrition Comparison

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The main differences between pineapple and elderberries

  • Pineapple is richer in vitamin C and copper, yet elderberries are richer in fiber, iron, vitamin A, vitamin B6, and potassium.
  • Daily need coverage for fiber for elderberries is 22% higher.
  • Pineapple contains 2 times more magnesium than elderberries. Pineapple contains 12mg of magnesium, while elderberries contain 5mg.

Food types used in this article are Pineapple, raw, all varieties and Elderberries, raw.

Infographic

Pineapple vs Elderberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 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 +140%
Contains more CopperCopper +80.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +192.3%
Contains more PotassiumPotassium +156.9%
Contains more IronIron +451.7%
Contains more PhosphorusPhosphorus +387.5%
Contains more SeleniumSelenium +500%
~equal in Zinc ~0.11mg

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 159% 1% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
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 +32.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12.9%
Contains more Vitamin B5Vitamin B5 +52.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B6Vitamin B6 +105.4%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pineapple Elderberry DV% diff.
Manganese 0.927mg 40%
Fiber 1.4g 7g 22%
Iron 0.29mg 1.6mg 16%
Vitamin C 47.8mg 36mg 13%
Vitamin B6 0.112mg 0.23mg 9%
Potassium 109mg 280mg 5%
Copper 0.11mg 0.061mg 5%
Phosphorus 8mg 39mg 4%
Calcium 13mg 38mg 3%
Folate 18µg 6µg 3%
Vitamin A 3µg 30µg 3%
Fructose 2.12g 3%
Carbs 13.12g 18.4g 2%
Magnesium 12mg 5mg 2%
Vitamin B2 0.032mg 0.06mg 2%
Choline 5.5mg 1%
Polyunsaturated fat 0.04g 0.247g 1%
Vitamin K 0.7µg 1%
Vitamin B5 0.213mg 0.14mg 1%
Calories 50kcal 73kcal 1%
Vitamin B1 0.079mg 0.07mg 1%
Selenium 0.1µg 0.6µg 1%
Fats 0.12g 0.5g 1%
Protein 0.54g 0.66g 0%
Net carbs 11.72g 11.4g N/A
Sugar 9.85g N/A
Zinc 0.12mg 0.11mg 0%
Sodium 1mg 6mg 0%
Vitamin E 0.02mg 0%
Vitamin B3 0.5mg 0.5mg 0%
Saturated fat 0.009g 0.023g 0%
Monounsaturated fat 0.013g 0.08g 0%
Tryptophan 0.005mg 0.013mg 0%
Threonine 0.019mg 0.027mg 0%
Isoleucine 0.019mg 0.027mg 0%
Leucine 0.024mg 0.06mg 0%
Lysine 0.026mg 0.026mg 0%
Methionine 0.012mg 0.014mg 0%
Phenylalanine 0.021mg 0.04mg 0%
Valine 0.024mg 0.033mg 0%
Histidine 0.01mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 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 ProteinProtein +22.2%
Contains more FatsFats +316.7%
Contains more CarbsCarbs +40.2%
Contains more OtherOther +190.9%
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 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 less Sat. FatSaturated fat -60.9%
Contains more Mono. FatMonounsaturated fat +515.4%
Contains more Poly. FatPolyunsaturated fat +517.5%

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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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.