Grape vs. Elderberry — In-Depth Nutrition Comparison
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How are grapes and elderberries different?
- Elderberries have more vitamin C, fiber, iron, and vitamin B6 than grapes.
- Daily need coverage for vitamin C for elderberries is 36% higher.
Grapes, american type (slip skin), raw and Elderberries, raw are the varieties used in this article.
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.
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +171.4% |
| Contains more PotassiumPotassium | +46.6% |
| Contains more IronIron | +451.7% |
| Contains more CopperCopper | +52.5% |
| Contains more ZincZinc | +175% |
| Contains more PhosphorusPhosphorus | +290% |
| Contains more SeleniumSelenium | +500% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +31.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +800% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +483.3% |
| Contains more Vitamin B6Vitamin B6 | +109.1% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 4mg | 36mg | 36% |
| Manganese | 0.718mg | 31% | |
| Fiber | 0.9g | 7g | 24% |
| Iron | 0.29mg | 1.6mg | 16% |
| Vitamin K | 14.6µg | 12% | |
| Vitamin B6 | 0.11mg | 0.23mg | 9% |
| Phosphorus | 10mg | 39mg | 4% |
| Potassium | 191mg | 280mg | 3% |
| Vitamin A | 5µg | 30µg | 3% |
| Calcium | 14mg | 38mg | 2% |
| Copper | 0.04mg | 0.061mg | 2% |
| Vitamin B1 | 0.092mg | 0.07mg | 2% |
| Vitamin B5 | 0.024mg | 0.14mg | 2% |
| Zinc | 0.04mg | 0.11mg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Selenium | 0.1µg | 0.6µg | 1% |
| Vitamin B3 | 0.3mg | 0.5mg | 1% |
| Folate | 4µg | 6µg | 1% |
| Choline | 5.6mg | 1% | |
| Polyunsaturated fat | 0.102g | 0.247g | 1% |
| Calories | 67kcal | 73kcal | 0% |
| Protein | 0.63g | 0.66g | 0% |
| Weight per 100 calories | 149g | 137g | N/A |
| Fats | 0.35g | 0.5g | 0% |
| Net carbs | 16.25g | 11.4g | N/A |
| Carbs | 17.15g | 18.4g | 0% |
| Magnesium | 5mg | 5mg | 0% |
| Sugar | 16.25g | N/A | |
| Sodium | 2mg | 6mg | 0% |
| Vitamin B2 | 0.057mg | 0.06mg | 0% |
| Saturated fat | 0.114g | 0.023g | 0% |
| Monounsaturated fat | 0.014g | 0.08g | 0% |
| Tryptophan | 0.003mg | 0.013mg | 0% |
| Threonine | 0.017mg | 0.027mg | 0% |
| Isoleucine | 0.005mg | 0.027mg | 0% |
| Leucine | 0.013mg | 0.06mg | 0% |
| Lysine | 0.014mg | 0.026mg | 0% |
| Methionine | 0.021mg | 0.014mg | 0% |
| Phenylalanine | 0.013mg | 0.04mg | 0% |
| Valine | 0.017mg | 0.033mg | 0% |
| Histidine | 0.023mg | 0.015mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.63 g
Fats:
0.35 g
Carbs:
17.15 g
Water:
81.3 g
Other:
0.57 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more FatsFats | +42.9% |
~equal in
Protein
~0.66g
~equal in
Carbs
~18.4g
~equal in
Water
~79.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.014 g
Polyunsaturated fat:
Poly. Fat
0.102 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
| Contains less Sat. FatSaturated fat | -79.8% |
| Contains more Mono. FatMonounsaturated fat | +471.4% |
| Contains more Poly. FatPolyunsaturated fat | +142.2% |
