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Rose apple vs. Elderberry — In-Depth Nutrition Comparison

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Significant differences between rose apple and elderberries

  • The amount of iron, vitamin C, and vitamin A 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

Rose apple 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 3.6% 8.7% 11% 2.6% 5.3% 1.6% 3.4% 0% 3.8% 0%
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 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%
~equal in Magnesium ~5mg

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 74% 5.7% 0% 0% 5% 6.9% 15% 0% 0% 0% 0% 0% 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 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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Rose apple Elderberry 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 93%
Protein: 0.6 g
Fats: 0.3 g
Carbs: 5.7 g
Water: 93 g
Other: 0.4 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 WaterWater +16.5%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +222.8%
Contains more OtherOther +60%
~equal in Protein ~0.66g

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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. Rose apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168171/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.