Elderberry vs. Mangosteen — In-Depth Nutrition Comparison
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A recap on the differences between elderberries and mangosteen
- Elderberries are higher in vitamin C, fiber, vitamin B6, iron, and potassium, yet mangosteen is higher in folate.
- Elderberries cover your daily vitamin C needs 37% more than mangosteen.
- Elderberries contain 13 times more vitamin B6 than mangosteen. While elderberries contain 0.23mg of vitamin B6, mangosteen contains only 0.018mg.
Food varieties used in this article are Elderberries, raw and Mangosteen, canned, syrup pack.
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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 | +216.7% |
| Contains more PotassiumPotassium | +483.3% |
| Contains more IronIron | +433.3% |
| Contains more PhosphorusPhosphorus | +387.5% |
| Contains less SodiumSodium | -14.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +160% |
| Contains more CopperCopper | +13.1% |
| Contains more ZincZinc | +90.9% |
| 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 CVitamin C | +1141.4% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +29.6% |
| Contains more Vitamin B3Vitamin B3 | +74.8% |
| Contains more Vitamin B5Vitamin B5 | +337.5% |
| Contains more Vitamin B6Vitamin B6 | +1177.8% |
| Contains more FolateFolate | +416.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 2.9mg | 37% |
| Fiber | 7g | 1.8g | 21% |
| Iron | 1.6mg | 0.3mg | 16% |
| Vitamin B6 | 0.23mg | 0.018mg | 16% |
| Potassium | 280mg | 48mg | 7% |
| Folate | 6µg | 31µg | 6% |
| Phosphorus | 39mg | 8mg | 4% |
| Manganese | 0.102mg | 4% | |
| Calcium | 38mg | 12mg | 3% |
| Vitamin A | 30µg | 2µg | 3% |
| Magnesium | 5mg | 13mg | 2% |
| Vitamin B5 | 0.14mg | 0.032mg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Protein | 0.66g | 0.41g | 1% |
| Copper | 0.061mg | 0.069mg | 1% |
| Zinc | 0.11mg | 0.21mg | 1% |
| Selenium | 0.6µg | 1% | |
| Vitamin B1 | 0.07mg | 0.054mg | 1% |
| Vitamin B3 | 0.5mg | 0.286mg | 1% |
| Calories | 73kcal | 73kcal | 0% |
| Weight per 100 calories | 137g | 137g | N/A |
| Fats | 0.5g | 0.58g | 0% |
| Net carbs | 11.4g | 16.11g | N/A |
| Carbs | 18.4g | 17.91g | 0% |
| Sodium | 6mg | 7mg | 0% |
| Vitamin B2 | 0.06mg | 0.054mg | 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:
0.41 g
Fats:
0.58 g
Carbs:
17.91 g
Water:
80.94 g
Other:
0.16 g
| Contains more ProteinProtein | +61% |
| Contains more FatsFats | +16% |
~equal in
Carbs
~17.91g
~equal in
Water
~80.94g
