Elderberry vs. Jujube — In-Depth Nutrition Comparison
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The main differences between elderberries and jujube
- Elderberries are richer in iron and vitamin B6, yet jujube is richer in vitamin C.
- Daily need coverage for vitamin C for jujube is 37% higher.
- Elderberries contain 3 times more iron than jujube. Elderberries contain 1.6mg of iron, while jujube contains 0.48mg.
Food types used in this article are Elderberries, raw and Jujube, raw.
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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.
| Contains more CalciumCalcium | +81% |
| Contains more PotassiumPotassium | +12% |
| Contains more IronIron | +233.3% |
| Contains more ZincZinc | +120% |
| Contains more PhosphorusPhosphorus | +69.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CopperCopper | +19.7% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +184% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +91.7% |
| Contains more Vitamin B3Vitamin B3 | +80% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 69mg | 37% |
| Fiber | 7g | 28% | |
| Iron | 1.6mg | 0.48mg | 14% |
| Vitamin B6 | 0.23mg | 0.081mg | 11% |
| Manganese | 0.084mg | 4% | |
| Vitamin B1 | 0.07mg | 0.02mg | 4% |
| Vitamin A | 30µg | 2µg | 3% |
| Vitamin B3 | 0.5mg | 0.9mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Calcium | 38mg | 21mg | 2% |
| Phosphorus | 39mg | 23mg | 2% |
| Vitamin B2 | 0.06mg | 0.04mg | 2% |
| Folate | 6µg | 2% | |
| Polyunsaturated fat | 0.247g | 2% | |
| Protein | 0.66g | 1.2g | 1% |
| Carbs | 18.4g | 20.23g | 1% |
| Magnesium | 5mg | 10mg | 1% |
| Potassium | 280mg | 250mg | 1% |
| Copper | 0.061mg | 0.073mg | 1% |
| Zinc | 0.11mg | 0.05mg | 1% |
| Selenium | 0.6µg | 1% | |
| Calories | 73kcal | 79kcal | 0% |
| Protein per 100 calories | 0.9g | 1.5g | N/A |
| Calories per 10 g protein | 1106kcal | 658kcal | N/A |
| Weight per 100 calories | 137g | 127g | N/A |
| Fats | 0.5g | 0.2g | 0% |
| Net carbs | 11.4g | 20.23g | N/A |
| Sodium | 6mg | 3mg | 0% |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 0.08g | 0% | |
| Tryptophan | 0.013mg | 0% | |
| Threonine | 0.027mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.06mg | 0% | |
| Lysine | 0.026mg | 0% | |
| Methionine | 0.014mg | 0% | |
| Phenylalanine | 0.04mg | 0% | |
| Valine | 0.033mg | 0% | |
| Histidine | 0.015mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
1.2 g
Fats:
0.2 g
Carbs:
20.23 g
Water:
77.86 g
Other:
0.51 g
| Contains more FatsFats | +150% |
| Contains more ProteinProtein | +81.8% |
~equal in
Carbs
~20.23g
~equal in
Water
~77.86g
