Mangosteen vs. Elderberry — In-Depth Nutrition Comparison
Compare
A recap on differences between mangosteen and elderberries
- Mangosteen is higher in folate, yet elderberries are higher in vitamin C, fiber, vitamin B6, iron, vitamin A, 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.
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.
| 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% |
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 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% |
| Manganese | 0.102mg | 4% | |
| Phosphorus | 8mg | 39mg | 4% |
| Calcium | 12mg | 38mg | 3% |
| Vitamin A | 2µg | 30µg | 3% |
| Vitamin B5 | 0.032mg | 0.14mg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Magnesium | 13mg | 5mg | 2% |
| Selenium | 0.6µg | 1% | |
| Vitamin B1 | 0.054mg | 0.07mg | 1% |
| Zinc | 0.21mg | 0.11mg | 1% |
| Copper | 0.069mg | 0.061mg | 1% |
| Vitamin B3 | 0.286mg | 0.5mg | 1% |
| Protein | 0.41g | 0.66g | 1% |
| Calories | 73kcal | 73kcal | 0% |
| Fats | 0.58g | 0.5g | 0% |
| Carbs | 17.91g | 18.4g | 0% |
| Net carbs | 16.11g | 11.4g | N/A |
| 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% |
| Contains more OtherOther | +300% |
~equal in
Carbs
~18.4g
~equal in
Water
~79.8g
