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  6. Elderberry vs. Pineapple

Elderberry vs. Pineapple — In-Depth Nutrition Comparison

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The main differences between elderberries and pineapple

  • Elderberries are richer in fiber, iron, vitamin B6, and potassium, yet pineapple is richer in vitamin C and copper.
  • Daily need coverage for fiber for elderberries is 22% higher.
  • Elderberries contain 6 times more iron than pineapple. Elderberries contain 1.6mg of iron, while pineapple contains 0.29mg.

Food types used in this article are Elderberries, raw and Pineapple, raw, all varieties.

Infographic

Elderberry vs Pineapple 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 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more CalciumCalcium +192.3%
Contains more PotassiumPotassium +156.9%
Contains more IronIron +451.7%
Contains more PhosphorusPhosphorus +387.5%
Contains more SeleniumSelenium +500%
Contains more MagnesiumMagnesium +140%
Contains more CopperCopper +80.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
~equal in Zinc ~0.12mg

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 159% 0% 1% 0.4% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B6Vitamin B6 +105.4%
Contains more Vitamin CVitamin C +32.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12.9%
Contains more Vitamin B5Vitamin B5 +52.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.5mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Pineapple DV% diff.
Manganese 0.927mg 40%
Fiber 7g 1.4g 22%
Iron 1.6mg 0.29mg 16%
Vitamin C 36mg 47.8mg 13%
Vitamin B6 0.23mg 0.112mg 9%
Potassium 280mg 109mg 5%
Copper 0.061mg 0.11mg 5%
Phosphorus 39mg 8mg 4%
Calcium 38mg 13mg 3%
Vitamin A 30µg 3µg 3%
Folate 6µg 18µg 3%
Fructose 2.12g 3%
Carbs 18.4g 13.12g 2%
Magnesium 5mg 12mg 2%
Vitamin B2 0.06mg 0.032mg 2%
Calories 73kcal 50kcal 1%
Fats 0.5g 0.12g 1%
Selenium 0.6µg 0.1µg 1%
Vitamin B1 0.07mg 0.079mg 1%
Vitamin B5 0.14mg 0.213mg 1%
Vitamin K 0.7µg 1%
Choline 5.5mg 1%
Polyunsaturated fat 0.247g 0.04g 1%
Protein 0.66g 0.54g 0%
Protein per 100 calories 0.9g 1.1g N/A
Calories per 10 g protein 1106kcal 926kcal N/A
Weight per 100 calories 137g 200g N/A
Net carbs 11.4g 11.72g N/A
Sugar 9.85g N/A
Zinc 0.11mg 0.12mg 0%
Sodium 6mg 1mg 0%
Vitamin E 0.02mg 0%
Vitamin B3 0.5mg 0.5mg 0%
Saturated fat 0.023g 0.009g 0%
Monounsaturated fat 0.08g 0.013g 0%
Tryptophan 0.013mg 0.005mg 0%
Threonine 0.027mg 0.019mg 0%
Isoleucine 0.027mg 0.019mg 0%
Leucine 0.06mg 0.024mg 0%
Lysine 0.026mg 0.026mg 0%
Methionine 0.014mg 0.012mg 0%
Phenylalanine 0.04mg 0.021mg 0%
Valine 0.033mg 0.024mg 0%
Histidine 0.015mg 0.01mg 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
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more ProteinProtein +22.2%
Contains more FatsFats +316.7%
Contains more CarbsCarbs +40.2%
~equal in Water ~86g

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
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +515.4%
Contains more Poly. FatPolyunsaturated fat +517.5%
Contains less Sat. FatSaturated fat -60.9%

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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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.