Rose apple vs. Elderberry — In-Depth Nutrition Comparison
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Significant differences between rose apple and elderberries
- The amount of iron and vitamin C in elderberries is higher than in rose apple.
- Elderberries cover your daily iron needs 19% more than rose apple.
Specific food types used in this comparison are Rose-apples, 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 less SodiumSodium | -100% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +31% |
| Contains more PotassiumPotassium | +127.6% |
| Contains more IronIron | +2185.7% |
| Contains more CopperCopper | +281.3% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +387.5% |
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 B3Vitamin B3 | +60% |
| Contains more Vitamin CVitamin C | +61.4% |
| Contains more Vitamin AVitamin A | +76.5% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.6 g
Fats:
0.3 g
Carbs:
5.7 g
Water:
93 g
Other:
0.4 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more WaterWater | +16.5% |
| Contains more FatsFats | +66.7% |
| Contains more CarbsCarbs | +222.8% |
| Contains more OtherOther | +60% |
~equal in
Protein
~0.66g
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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| Lower in Glycemic Index |
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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 price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 7g | 28% | |
| Iron | 0.07mg | 1.6mg | 19% |
| Vitamin B6 | 0.23mg | 18% | |
| Vitamin C | 22.3mg | 36mg | 15% |
| Potassium | 123mg | 280mg | 5% |
| Copper | 0.016mg | 0.061mg | 5% |
| Vitamin B1 | 0.02mg | 0.07mg | 4% |
| Carbs | 5.7g | 18.4g | 4% |
| Phosphorus | 8mg | 39mg | 4% |
| Vitamin B5 | 0.14mg | 3% | |
| Vitamin B2 | 0.03mg | 0.06mg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Folate | 6µg | 2% | |
| Vitamin B3 | 0.8mg | 0.5mg | 2% |
| Calories | 25kcal | 73kcal | 2% |
| Vitamin A | 17µg | 30µg | 1% |
| Selenium | 0.6µg | 1% | |
| Calcium | 29mg | 38mg | 1% |
| Manganese | 0.029mg | 1% | |
| Protein | 0.6g | 0.66g | 0% |
| Fats | 0.3g | 0.5g | 0% |
| Net carbs | 5.7g | 11.4g | N/A |
| Magnesium | 5mg | 5mg | 0% |
| Zinc | 0.06mg | 0.11mg | 0% |
| Sodium | 0mg | 6mg | 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% |
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 |
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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
8%
18%
Minerals Daily Need Coverage Score
4%
14%
Comparison summary
Which food contains less Sodium?
Rose apple contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Rose apple is lower in Saturated fat (difference - 0.023g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 64)
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 cheaper?
?
The foods are relatively equal in price ($)