Rose hips vs. Elderberry — In-Depth Nutrition Comparison
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Differences between rose hips and elderberries
- Rose hips have more vitamin C, fiber, vitamin A, magnesium, vitamin B5, calcium, vitamin B2, and copper, while elderberries have more vitamin B6 and iron.
- Rose hips' daily need coverage for vitamin C is 433% higher.
- Elderberries contain 14 times less magnesium than rose hips. Rose hips contain 69mg of magnesium, while elderberries contain 5mg.
The food types used in this comparison are Rose Hips, wild (Northern Plains Indians) 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 more MagnesiumMagnesium | +1280% |
| Contains more CalciumCalcium | +344.7% |
| Contains more PotassiumPotassium | +53.2% |
| Contains more CopperCopper | +85.2% |
| Contains more ZincZinc | +127.3% |
| Contains more PhosphorusPhosphorus | +56.4% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more IronIron | +50.9% |
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 CVitamin C | +1083.3% |
| Contains more Vitamin AVitamin A | +623.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +176.7% |
| Contains more Vitamin B3Vitamin B3 | +160% |
| Contains more Vitamin B5Vitamin B5 | +471.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +337.5% |
| Contains more Vitamin B6Vitamin B6 | +202.6% |
| Contains more FolateFolate | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.6 g
Fats:
0.34 g
Carbs:
38.22 g
Water:
58.66 g
Other:
1.18 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +142.4% |
| Contains more CarbsCarbs | +107.7% |
| Contains more OtherOther | +84.4% |
| Contains more FatsFats | +47.1% |
| Contains more WaterWater | +36% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 426mg | 36mg | 433% |
| Fiber | 24.1g | 7g | 68% |
| Manganese | 1.02mg | 44% | |
| Vitamin E | 5.84mg | 39% | |
| Vitamin K | 25.9µg | 22% | |
| Vitamin A | 217µg | 30µg | 21% |
| Magnesium | 69mg | 5mg | 15% |
| Calcium | 169mg | 38mg | 13% |
| Vitamin B5 | 0.8mg | 0.14mg | 13% |
| Vitamin B6 | 0.076mg | 0.23mg | 12% |
| Vitamin B2 | 0.166mg | 0.06mg | 8% |
| Carbs | 38.22g | 18.4g | 7% |
| Iron | 1.06mg | 1.6mg | 7% |
| Copper | 0.113mg | 0.061mg | 6% |
| Vitamin B1 | 0.016mg | 0.07mg | 5% |
| Vitamin B3 | 1.3mg | 0.5mg | 5% |
| Calories | 162kcal | 73kcal | 4% |
| Potassium | 429mg | 280mg | 4% |
| Phosphorus | 61mg | 39mg | 3% |
| Protein | 1.6g | 0.66g | 2% |
| Choline | 12mg | 2% | |
| Polyunsaturated fat | 0.247g | 2% | |
| Fructose | 1.16g | 1% | |
| Selenium | 0.6µg | 1% | |
| Zinc | 0.25mg | 0.11mg | 1% |
| Folate | 3µg | 6µg | 1% |
| Fats | 0.34g | 0.5g | 0% |
| Net carbs | 14.12g | 11.4g | N/A |
| Sugar | 2.58g | N/A | |
| Sodium | 4mg | 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
140%
18%
Minerals Daily Need Coverage Score
38%
14%
Comparison summary
Which food is lower in Cholesterol?
Rose hips is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Rose hips contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Rose hips is lower in Saturated fat (difference - 0.023g)
Which food is richer in minerals?
Rose hips is relatively richer in minerals
Which food is richer in vitamins?
Rose hips is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 2.58g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 64)
Which food is cheaper?
Elderberry is cheaper (difference - $2)