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
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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 MagnesiumMagnesium | +140% |
| Contains less SodiumSodium | -50% |
| Contains more CalciumCalcium | +322.2% |
| Contains more PotassiumPotassium | +171.8% |
| Contains more IronIron | +700% |
| Contains more PhosphorusPhosphorus | +254.5% |
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 AVitamin A | +150% |
| Contains more Vitamin CVitamin C | +36.9% |
| Contains more Vitamin B1Vitamin B1 | +133.3% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.8 g
Fats:
0.4 g
Carbs:
7.49 g
Water:
90.81 g
Other:
0.5 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +21.2% |
| Contains more WaterWater | +13.8% |
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +145.7% |
| Contains more OtherOther | +28% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 33kcal | 73kcal |
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| Protein | 0.8g | 0.66g |
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| Fats | 0.4g | 0.5g |
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| Vitamin C | 26.3mg | 36mg |
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| Net carbs | 7.49g | 11.4g |
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| Carbs | 7.49g | 18.4g |
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| Magnesium | 12mg | 5mg |
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| Calcium | 9mg | 38mg |
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| Potassium | 103mg | 280mg |
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| Iron | 0.2mg | 1.6mg |
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| Fiber | 7g |
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| Copper | 0.061mg |
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| Zinc | 0.11mg |
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| Phosphorus | 11mg | 39mg |
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| Sodium | 3mg | 6mg |
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| Vitamin A | 1500IU | 600IU |
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| Vitamin A RAE | 75µg | 30µg |
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| Selenium | 0.6µg |
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| Vitamin B1 | 0.03mg | 0.07mg |
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| Vitamin B2 | 0.04mg | 0.06mg |
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| Vitamin B3 | 0.3mg | 0.5mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.23mg |
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| Folate | 6µg |
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| Saturated Fat | 0.023g |
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| Monounsaturated Fat | 0.08g |
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| Polyunsaturated fat | 0.247g |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.027mg |
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| Leucine | 0.06mg |
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| Lysine | 0.026mg |
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| Methionine | 0.014mg |
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| Phenylalanine | 0.04mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
20%
Minerals Daily Need Coverage Score
3%
14%
Comparison summary
Which food contains less Sodium?
Pitanga (Surinam cherry) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pitanga (Surinam cherry) is lower in Saturated Fat (difference - 0.023g)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)