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Banana vs. Elderberry — In-Depth Nutrition Comparison

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How are bananas and elderberries different?

  • Bananas are richer in vitamin B6 and magnesium, while elderberries are higher in vitamin C, fiber, and iron.
  • Elderberries cover your daily need for vitamin C 30% more than bananas.
  • Bananas contain 5 times more magnesium than elderberries. Bananas contain 27mg of magnesium, while elderberries contain 5mg.

Bananas, raw and Elderberries, raw types were used in this article.

Infographic

Banana vs Elderberry infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Banana
Banana
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
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 +440%
Contains more PotassiumPotassium +27.9%
Contains more CopperCopper +27.9%
Contains more ZincZinc +36.4%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +660%
Contains more IronIron +515.4%
Contains more PhosphorusPhosphorus +77.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Banana
Banana
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 120% 0% 10% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +33%
Contains more Vitamin B5Vitamin B5 +138.6%
Contains more Vitamin B6Vitamin B6 +59.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +233.3%
Contains more Vitamin CVitamin C +313.8%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +125.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Banana Elderberry DV% diff.
Vitamin C 8.7mg 36mg 30%
Fiber 2.6g 7g 18%
Iron 0.26mg 1.6mg 17%
Manganese 0.27mg 12%
Vitamin B6 0.367mg 0.23mg 11%
Fructose 4.85g 6%
Magnesium 27mg 5mg 5%
Vitamin B5 0.334mg 0.14mg 4%
Folate 20µg 6µg 4%
Calcium 5mg 38mg 3%
Vitamin A 3µg 30µg 3%
Vitamin B1 0.031mg 0.07mg 3%
Potassium 358mg 280mg 2%
Copper 0.078mg 0.061mg 2%
Starch 5.38g 2%
Phosphorus 22mg 39mg 2%
Choline 9.8mg 2%
Calories 89kcal 73kcal 1%
Protein 1.09g 0.66g 1%
Carbs 22.84g 18.4g 1%
Vitamin E 0.1mg 1%
Selenium 1µg 0.6µg 1%
Vitamin B2 0.073mg 0.06mg 1%
Vitamin B3 0.665mg 0.5mg 1%
Polyunsaturated fat 0.073g 0.247g 1%
Protein per 100 calories 1.2g 0.9g N/A
Calories per 10 g protein 817kcal 1106kcal N/A
Weight per 100 calories 112g 137g N/A
Fats 0.33g 0.5g 0%
Net carbs 20.24g 11.4g N/A
Sugar 12.23g N/A
Zinc 0.15mg 0.11mg 0%
Sodium 1mg 6mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.112g 0.023g 0%
Monounsaturated fat 0.032g 0.08g 0%
Tryptophan 0.009mg 0.013mg 0%
Threonine 0.028mg 0.027mg 0%
Isoleucine 0.028mg 0.027mg 0%
Leucine 0.068mg 0.06mg 0%
Lysine 0.05mg 0.026mg 0%
Methionine 0.008mg 0.014mg 0%
Phenylalanine 0.049mg 0.04mg 0%
Valine 0.047mg 0.033mg 0%
Histidine 0.077mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Banana
Banana
2
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 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 ProteinProtein +65.2%
Contains more CarbsCarbs +24.1%
Contains more FatsFats +51.5%
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Banana
Banana
0
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 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 -79.5%
Contains more Mono. FatMonounsaturated fat +150%
Contains more Poly. FatPolyunsaturated fat +238.4%

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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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.