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  6. Elderberry vs. Cantaloupe

Elderberry vs. Cantaloupe — In-Depth Nutrition Comparison

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How are elderberries and cantaloupe different?

  • Elderberries are higher in fiber, iron, and vitamin B6; however, cantaloupe is richer in vitamin A.
  • Daily need coverage for fiber for elderberries is 24% higher.
  • Elderberries contain 8 times more iron than cantaloupe. While elderberries contain 1.6mg of iron, cantaloupe contains only 0.21mg.

Elderberries, raw and Melons, cantaloupe, raw are the varieties used in this article.

Infographic

Elderberry vs Cantaloupe infographic
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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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
Contains more CalciumCalcium +322.2%
Contains more IronIron +661.9%
Contains more CopperCopper +48.8%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -62.5%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +140%
Contains more ZincZinc +63.6%
Contains more ManganeseManganese +∞%
~equal in Potassium ~267mg

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%
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 122% 0% 56% 1% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16%
Contains more Vitamin B1Vitamin B1 +70.7%
Contains more Vitamin B2Vitamin B2 +215.8%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more Vitamin B6Vitamin B6 +219.4%
Contains more Vitamin AVitamin A +463.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +250%
~equal in Vitamin C ~36.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Cantaloupe DV% diff.
Fiber 7g 0.9g 24%
Iron 1.6mg 0.21mg 17%
Vitamin A 30µg 169µg 15%
Vitamin B6 0.23mg 0.072mg 12%
Folate 6µg 21µg 4%
Carbs 18.4g 8.16g 3%
Calcium 38mg 9mg 3%
Phosphorus 39mg 15mg 3%
Vitamin B2 0.06mg 0.019mg 3%
Calories 73kcal 34kcal 2%
Magnesium 5mg 12mg 2%
Copper 0.061mg 0.041mg 2%
Manganese 0.041mg 2%
Vitamin B1 0.07mg 0.041mg 2%
Vitamin K 2.5µg 2%
Fructose 1.87g 2%
Vitamin C 36mg 36.7mg 1%
Zinc 0.11mg 0.18mg 1%
Vitamin B3 0.5mg 0.734mg 1%
Vitamin B5 0.14mg 0.105mg 1%
Choline 7.6mg 1%
Polyunsaturated fat 0.247g 0.081g 1%
Protein 0.66g 0.84g 0%
Protein per 100 calories 0.9g 2.5g N/A
Calories per 10 g protein 1106kcal 405kcal N/A
Weight per 100 calories 137g 294g N/A
Fats 0.5g 0.19g 0%
Net carbs 11.4g 7.26g N/A
Potassium 280mg 267mg 0%
Sugar 7.86g N/A
Starch 0.03g 0%
Sodium 6mg 16mg 0%
Vitamin E 0.05mg 0%
Selenium 0.6µg 0.4µg 0%
Saturated fat 0.023g 0.051g 0%
Monounsaturated fat 0.08g 0.003g 0%
Tryptophan 0.013mg 0.002mg 0%
Threonine 0.027mg 0.017mg 0%
Isoleucine 0.027mg 0.021mg 0%
Leucine 0.06mg 0.029mg 0%
Lysine 0.026mg 0.03mg 0%
Methionine 0.014mg 0.012mg 0%
Phenylalanine 0.04mg 0.023mg 0%
Valine 0.033mg 0.033mg 0%
Histidine 0.015mg 0.015mg 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
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
Contains more FatsFats +163.2%
Contains more CarbsCarbs +125.5%
Contains more ProteinProtein +27.3%
Contains more WaterWater +13%

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
38% 2% 60%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains less Sat. FatSaturated fat -54.9%
Contains more Mono. FatMonounsaturated fat +2566.7%
Contains more Poly. FatPolyunsaturated fat +204.9%

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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. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/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.