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  6. Prickly pear vs. Elderberry

Prickly pear vs. Elderberry — In-Depth Nutrition Comparison

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A recap on differences between prickly pear and elderberries

  • Prickly pear is higher in magnesium, yet elderberries are higher in vitamin C, iron, fiber, vitamin B6, and vitamin A.
  • Elderberries cover your daily vitamin C needs 24% more than prickly pear.
  • Prickly pear contains 17 times more magnesium than elderberries. While prickly pear contains 85mg of magnesium, elderberries contain only 5mg.

Food varieties used in this article are Prickly pears, raw and Elderberries, raw.

Infographic

Prickly pear 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 61% 17% 19% 11% 27% 3.3% 10% 0.65% 0% 3.3%
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 +1600%
Contains more CalciumCalcium +47.4%
Contains more CopperCopper +31.1%
Contains less SodiumSodium -16.7%
Contains more PotassiumPotassium +27.3%
Contains more IronIron +433.3%
Contains more PhosphorusPhosphorus +62.5%
~equal in Zinc ~0.11mg
~equal in Manganese ~mg
~equal in Selenium ~0.6µg

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 47% 0.67% 0% 0% 3.5% 14% 8.6% 0% 14% 0% 0% 4.5% 0%
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 +157.1%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B6Vitamin B6 +283.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~6µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Prickly pear Elderberry DV% diff.
Vitamin C 14mg 36mg 24%
Magnesium 85mg 5mg 19%
Iron 0.3mg 1.6mg 16%
Fiber 3.6g 7g 14%
Vitamin B6 0.06mg 0.23mg 13%
Vitamin B1 0.014mg 0.07mg 5%
Vitamin B5 0.14mg 3%
Carbs 9.57g 18.4g 3%
Vitamin A 2µg 30µg 3%
Phosphorus 24mg 39mg 2%
Calories 41kcal 73kcal 2%
Copper 0.08mg 0.061mg 2%
Potassium 220mg 280mg 2%
Calcium 56mg 38mg 2%
Protein 0.73g 0.66g 0%
Fats 0.51g 0.5g 0%
Net carbs 5.97g 11.4g N/A
Zinc 0.12mg 0.11mg 0%
Sodium 5mg 6mg 0%
Selenium 0.6µg 0.6µg 0%
Vitamin B2 0.06mg 0.06mg 0%
Vitamin B3 0.46mg 0.5mg 0%
Folate 6µg 6µg 0%
Saturated fat 0.067g 0.023g 0%
Monounsaturated fat 0.075g 0.08g 0%
Polyunsaturated fat 0.213g 0.247g 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
10% 88%
Protein: 0.73 g
Fats: 0.51 g
Carbs: 9.57 g
Water: 87.55 g
Other: 1.64 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 OtherOther +156.3%
Contains more CarbsCarbs +92.3%
~equal in Protein ~0.66g
~equal in Fats ~0.5g
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.213 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 -65.7%
Contains more Poly. FatPolyunsaturated fat +16%
~equal in Monounsaturated fat ~0.08g

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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. Prickly pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167750/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.