Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Watermelon
  5. Compare
  6. Watermelon vs. Elderberry

Watermelon vs. Elderberry — In-Depth Nutrition Comparison

Compare

The main differences between watermelon and elderberries

  • Elderberries are richer than watermelon in vitamin C, fiber, iron, and vitamin B6.
  • Daily need coverage for vitamin C for elderberries is 31% higher.

Food types used in this article are Watermelon, raw and Elderberries, raw.

Infographic

Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
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 more MagnesiumMagnesium +100%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +442.9%
Contains more PotassiumPotassium +150%
Contains more IronIron +566.7%
Contains more CopperCopper +45.2%
Contains more PhosphorusPhosphorus +254.5%
Contains more SeleniumSelenium +50%
~equal in Zinc ~0.11mg

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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +57.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +344.4%
Contains more Vitamin B1Vitamin B1 +112.1%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +180.9%
Contains more Vitamin B6Vitamin B6 +411.1%
Contains more FolateFolate +100%
~equal in Vitamin A ~30µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Elderberry DV% diff.
Vitamin C 8.1mg 36mg 31%
Fiber 0.4g 7g 26%
Iron 0.24mg 1.6mg 17%
Vitamin B6 0.045mg 0.23mg 14%
Potassium 112mg 280mg 5%
Fructose 3.36g 4%
Carbs 7.55g 18.4g 4%
Phosphorus 11mg 39mg 4%
Vitamin B2 0.021mg 0.06mg 3%
Vitamin B1 0.033mg 0.07mg 3%
Calcium 7mg 38mg 3%
Calories 30kcal 73kcal 2%
Vitamin B5 0.221mg 0.14mg 2%
Copper 0.042mg 0.061mg 2%
Manganese 0.038mg 2%
Vitamin B3 0.178mg 0.5mg 2%
Polyunsaturated fat 0.05g 0.247g 1%
Magnesium 10mg 5mg 1%
Choline 4.1mg 1%
Folate 3µg 6µg 1%
Fats 0.15g 0.5g 1%
Protein 0.61g 0.66g 0%
Net carbs 7.15g 11.4g N/A
Sugar 6.2g N/A
Zinc 0.1mg 0.11mg 0%
Sodium 1mg 6mg 0%
Vitamin A 28µg 30µg 0%
Vitamin E 0.05mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin K 0.1µg 0%
Saturated fat 0.016g 0.023g 0%
Monounsaturated fat 0.037g 0.08g 0%
Tryptophan 0.007mg 0.013mg 0%
Threonine 0.027mg 0.027mg 0%
Isoleucine 0.019mg 0.027mg 0%
Leucine 0.018mg 0.06mg 0%
Lysine 0.062mg 0.026mg 0%
Methionine 0.006mg 0.014mg 0%
Phenylalanine 0.015mg 0.04mg 0%
Valine 0.016mg 0.033mg 0%
Histidine 0.006mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 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 +14.6%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +143.7%
Contains more OtherOther +166.7%
~equal in Protein ~0.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Contains less Sat. FatSaturated fat -30.4%
Contains more Mono. FatMonounsaturated fat +116.2%
Contains more Poly. FatPolyunsaturated fat +394%

People also compare

Watermelon
Watermelon vs Melon
Melon
Watermelon
Watermelon vs Pineapple
Pineapple
Watermelon
Watermelon vs Avocado
Avocado
Elderberry
Elderberry vs Mulberry
Mulberry
Elderberry
Elderberry vs Blueberry
Blueberry
Elderberry
Elderberry vs Blackberry
Blackberry

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.