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Pitanga (Surinam cherry) vs. Elderberry — In-Depth Nutrition Comparison

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The main differences between Pitanga (Surinam cherry) and Elderberry

  • Pitanga (Surinam cherry) is richer in Vitamin A RAE, yet Elderberry is richer in Iron, Vitamin C, and Potassium.
  • Daily need coverage for Iron from Elderberry is 18% higher.
  • Pitanga (Surinam cherry) contains 3 times more Vitamin A RAE than Elderberry. Pitanga (Surinam cherry) contains 75µg of Vitamin A RAE, while Elderberry contains 30µg.

Food types used in this article are Pitanga, (surinam-cherry), raw and Elderberries, raw.

Infographic

Pitanga (Surinam cherry) 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.
Contains more Magnesium +140%
Contains less Sodium -50%
Contains more Calcium +322.2%
Contains more Iron +700%
Contains more Phosphorus +254.5%
Contains more Potassium +171.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.7% 7.5% 8.6% 4.7% 9.1% 0.39% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 60% 3.6% 17% 25% 0.78% 3% 20% 0% 3.3%
Contains more Magnesium +140%
Contains less Sodium -50%
Contains more Calcium +322.2%
Contains more Iron +700%
Contains more Phosphorus +254.5%
Contains more Potassium +171.8%

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 A +150%
Contains more Vitamin C +36.9%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 90% 0% 0% 88% 7.5% 9.2% 5.6% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 9.4% 8.4% 53% 4.5% 0% 0% 0%
Contains more Vitamin A +150%
Contains more Vitamin C +36.9%
Contains more Vitamin B1 +133.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +21.2%
Contains more Water +13.8%
Contains more Fats +25%
Contains more Carbs +145.7%
Contains more Other +28%
7% 91%
Protein: 0.8 g
Fats: 0.4 g
Carbs: 7.49 g
Water: 90.81 g
Other: 0.5 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 Protein +21.2%
Contains more Water +13.8%
Contains more Fats +25%
Contains more Carbs +145.7%
Contains more Other +28%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pitanga (Surinam cherry) Elderberry
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pitanga (Surinam cherry) Elderberry Opinion
Net carbs 7.49g 11.4g Elderberry
Protein 0.8g 0.66g Pitanga (Surinam cherry)
Fats 0.4g 0.5g Elderberry
Carbs 7.49g 18.4g Elderberry
Calories 33kcal 73kcal Elderberry
Fiber 7g Elderberry
Calcium 9mg 38mg Elderberry
Iron 0.2mg 1.6mg Elderberry
Magnesium 12mg 5mg Pitanga (Surinam cherry)
Phosphorus 11mg 39mg Elderberry
Potassium 103mg 280mg Elderberry
Sodium 3mg 6mg Pitanga (Surinam cherry)
Zinc 0.11mg Elderberry
Copper 0.061mg Elderberry
Selenium 0.6µg Elderberry
Vitamin A 1500IU 600IU Pitanga (Surinam cherry)
Vitamin A RAE 75µg 30µg Pitanga (Surinam cherry)
Vitamin C 26.3mg 36mg Elderberry
Vitamin B1 0.03mg 0.07mg Elderberry
Vitamin B2 0.04mg 0.06mg Elderberry
Vitamin B3 0.3mg 0.5mg Elderberry
Vitamin B5 0.14mg Elderberry
Vitamin B6 0.23mg Elderberry
Folate 6µg Elderberry
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry
Saturated Fat 0.023g Pitanga (Surinam cherry)
Monounsaturated Fat 0.08g Elderberry
Polyunsaturated fat 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pitanga (Surinam cherry) Elderberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
15%
Pitanga (Surinam cherry)
20%
Elderberry
Minerals Daily Need Coverage Score
3%
Pitanga (Surinam cherry)
14%
Elderberry

Comparison summary

Which food contains less Sodium?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is lower in Saturated Fat (difference - 0.023g)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pitanga (Surinam cherry) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169129/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.