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  6. Elderberry vs. Coconut

Elderberry vs. Coconut — In-Depth Nutrition Comparison

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Important differences between elderberries and coconut

  • Elderberries have more vitamin C and vitamin B6; however, coconut has more fats, copper, selenium, phosphorus, iron, zinc, and fiber.
  • Coconut's daily need coverage for saturated fat is 148% more.
  • Elderberries have 11 times more vitamin C than coconut. Elderberries have 36mg of vitamin C, while coconut has 3.3mg.
  • Elderberries are lower in saturated fat.

The food varieties used in the comparison are Elderberries, raw and Nuts, coconut meat, raw.

Infographic

Elderberry vs Coconut 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +171.4%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +27.1%
Contains more IronIron +51.9%
Contains more CopperCopper +613.1%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +189.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1583.3%

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.
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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Contains more Vitamin CVitamin C +990.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B6Vitamin B6 +325.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +114.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B3 ~0.54mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Coconut DV% diff.
Saturated fat 0.023g 29.698g 135%
Manganese 1.5mg 65%
Fats 0.5g 33.49g 51%
Copper 0.061mg 0.435mg 42%
Vitamin C 36mg 3.3mg 36%
Selenium 0.6µg 10.1µg 17%
Calories 73kcal 354kcal 14%
Vitamin B6 0.23mg 0.054mg 14%
Phosphorus 39mg 113mg 11%
Iron 1.6mg 2.43mg 10%
Zinc 0.11mg 1.1mg 9%
Fiber 7g 9g 8%
Magnesium 5mg 32mg 6%
Protein 0.66g 3.33g 5%
Folate 6µg 26µg 5%
Vitamin A 30µg 0µg 3%
Vitamin B2 0.06mg 0.02mg 3%
Vitamin B5 0.14mg 0.3mg 3%
Monounsaturated fat 0.08g 1.425g 3%
Calcium 38mg 14mg 2%
Potassium 280mg 356mg 2%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Carbs 18.4g 15.23g 1%
Sodium 6mg 20mg 1%
Polyunsaturated fat 0.247g 0.366g 1%
Weight per 100 calories 137g 28g N/A
Unsaturated / Saturated Fat ratio 14 0.06 N/A
Net carbs 11.4g 6.23g N/A
Sugar 6.23g N/A
Vitamin B1 0.07mg 0.066mg 0%
Vitamin B3 0.5mg 0.54mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.013mg 0.039mg 0%
Threonine 0.027mg 0.121mg 0%
Isoleucine 0.027mg 0.131mg 0%
Leucine 0.06mg 0.247mg 0%
Lysine 0.026mg 0.147mg 0%
Methionine 0.014mg 0.062mg 0%
Phenylalanine 0.04mg 0.169mg 0%
Valine 0.033mg 0.202mg 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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more CarbsCarbs +20.8%
Contains more WaterWater +69.8%
Contains more ProteinProtein +404.5%
Contains more FatsFats +6598%

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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +1681.3%
Contains more Poly. FatPolyunsaturated fat +48.2%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.