Mangosteen vs. Elderberry — In-Depth Nutrition Comparison
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A recap on the differences between mangosteen and elderberries
- Mangosteen is higher in folate, yet elderberries are higher in vitamin C, fiber, vitamin B6, iron, and potassium.
- Elderberries cover your daily vitamin C needs 37% more than mangosteen.
- Mangosteen contains 5 times more folate than elderberries. While mangosteen contains 31µg of folate, elderberries contain only 6µg.
Food varieties used in this article are Mangosteen, canned, syrup pack and Elderberries, raw.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +160% |
| Contains more CopperCopper | +13.1% |
| Contains more ZincZinc | +90.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +216.7% |
| Contains more PotassiumPotassium | +483.3% |
| Contains more IronIron | +433.3% |
| Contains more PhosphorusPhosphorus | +387.5% |
| Contains less SodiumSodium | -14.3% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more FolateFolate | +416.7% |
| Contains more Vitamin CVitamin C | +1141.4% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +29.6% |
| Contains more Vitamin B2Vitamin B2 | +11.1% |
| Contains more Vitamin B3Vitamin B3 | +74.8% |
| Contains more Vitamin B5Vitamin B5 | +337.5% |
| Contains more Vitamin B6Vitamin B6 | +1177.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 2.9mg | 36mg | 37% |
| Fiber | 1.8g | 7g | 21% |
| Iron | 0.3mg | 1.6mg | 16% |
| Vitamin B6 | 0.018mg | 0.23mg | 16% |
| Potassium | 48mg | 280mg | 7% |
| Folate | 31µg | 6µg | 6% |
| Phosphorus | 8mg | 39mg | 4% |
| Manganese | 0.102mg | 4% | |
| Calcium | 12mg | 38mg | 3% |
| Vitamin A | 2µg | 30µg | 3% |
| Magnesium | 13mg | 5mg | 2% |
| Vitamin B5 | 0.032mg | 0.14mg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Protein | 0.41g | 0.66g | 1% |
| Copper | 0.069mg | 0.061mg | 1% |
| Zinc | 0.21mg | 0.11mg | 1% |
| Selenium | 0.6µg | 1% | |
| Vitamin B1 | 0.054mg | 0.07mg | 1% |
| Vitamin B3 | 0.286mg | 0.5mg | 1% |
| Calories | 73kcal | 73kcal | 0% |
| Weight per 100 calories | 137g | 137g | N/A |
| Fats | 0.58g | 0.5g | 0% |
| Net carbs | 16.11g | 11.4g | N/A |
| Carbs | 17.91g | 18.4g | 0% |
| Sodium | 7mg | 6mg | 0% |
| Vitamin B2 | 0.054mg | 0.06mg | 0% |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 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:
0.41 g
Fats:
0.58 g
Carbs:
17.91 g
Water:
80.94 g
Other:
0.16 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more FatsFats | +16% |
| Contains more ProteinProtein | +61% |
~equal in
Carbs
~18.4g
~equal in
Water
~79.8g
