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  6. Elderberry vs. Banana

Elderberry vs. Banana — In-Depth Nutrition Comparison

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How are elderberries and bananas different?

  • Elderberries are richer in vitamin C, fiber, and iron, while bananas are higher in vitamin B6 and magnesium.
  • Elderberries cover your daily need for vitamin C 30% more than bananas.
  • Elderberries contain 8 times more calcium than bananas. Elderberries contain 38mg of calcium, while bananas contain 5mg.

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

Infographic

Elderberry vs Banana 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.
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%
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%
Contains more CalciumCalcium +660%
Contains more IronIron +515.4%
Contains more PhosphorusPhosphorus +77.3%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +313.8%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +125.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
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
Contains more FatsFats +51.5%
Contains more ProteinProtein +65.2%
Contains more CarbsCarbs +24.1%
~equal in Water ~74.91g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
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
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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.