Pomegranate vs. Elderberry — In-Depth Nutrition Comparison
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The main differences between pomegranate and elderberries
- Pomegranate is richer in copper and folate, yet elderberries are richer in vitamin C, iron, vitamin A, fiber, and vitamin B6.
- Daily need coverage for vitamin C for elderberries is 29% higher.
- Pomegranate contains 6 times more folate than elderberries. Pomegranate contains 38µg of folate, while elderberries contain 6µg.
Food types used in this article are Pomegranates, 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 more CopperCopper | +159% |
| Contains more ZincZinc | +218.2% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +280% |
| Contains more PotassiumPotassium | +18.6% |
| Contains more IronIron | +433.3% |
| 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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +169.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +533.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +252.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin B3Vitamin B3 | +70.6% |
| Contains more Vitamin B6Vitamin B6 | +206.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 10.2mg | 36mg | 29% |
| Iron | 0.3mg | 1.6mg | 16% |
| Vitamin K | 16.4µg | 14% | |
| Vitamin B6 | 0.075mg | 0.23mg | 12% |
| Fiber | 4g | 7g | 12% |
| Copper | 0.158mg | 0.061mg | 11% |
| Folate | 38µg | 6µg | 8% |
| Manganese | 0.119mg | 5% | |
| Vitamin B5 | 0.377mg | 0.14mg | 5% |
| Vitamin E | 0.6mg | 4% | |
| Vitamin A | 0µg | 30µg | 3% |
| Calcium | 10mg | 38mg | 3% |
| Magnesium | 12mg | 5mg | 2% |
| Zinc | 0.35mg | 0.11mg | 2% |
| Protein | 1.67g | 0.66g | 2% |
| Vitamin B3 | 0.293mg | 0.5mg | 1% |
| Vitamin B2 | 0.053mg | 0.06mg | 1% |
| Calories | 83kcal | 73kcal | 1% |
| Choline | 7.6mg | 1% | |
| Polyunsaturated fat | 0.079g | 0.247g | 1% |
| Potassium | 236mg | 280mg | 1% |
| Fats | 1.17g | 0.5g | 1% |
| Carbs | 18.7g | 18.4g | 0% |
| Net carbs | 14.7g | 11.4g | N/A |
| Sugar | 13.67g | N/A | |
| Phosphorus | 36mg | 39mg | 0% |
| Sodium | 3mg | 6mg | 0% |
| Selenium | 0.5µg | 0.6µg | 0% |
| Vitamin B1 | 0.067mg | 0.07mg | 0% |
| Saturated fat | 0.12g | 0.023g | 0% |
| Monounsaturated fat | 0.093g | 0.08g | 0% |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.026mg | 0% | |
| Methionine | 0.014mg | 0% | |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 0.015mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +153% |
| Contains more FatsFats | +134% |
| Contains more OtherOther | +20.8% |
~equal in
Carbs
~18.4g
~equal in
Water
~79.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
| Contains more Mono. FatMonounsaturated fat | +16.3% |
| Contains less Sat. FatSaturated fat | -80.8% |
| Contains more Poly. FatPolyunsaturated fat | +212.7% |
