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  6. Grapefruit vs. Elderberry

Grapefruit vs. Elderberry — In-Depth Nutrition Comparison

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Significant differences between grapefruit and elderberries

  • The amount of fiber, iron, vitamin B6, and vitamin C in elderberries is higher than in grapefruit.
  • Elderberries cover your daily fiber needs 22% more than grapefruit.

Specific food types used in this comparison are Grapefruit, raw, pink, and red, all areas and Elderberries, raw.

Infographic

Grapefruit vs Elderberry 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
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%
Contains more MagnesiumMagnesium +80%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +72.7%
Contains more PotassiumPotassium +107.4%
Contains more IronIron +1900%
Contains more CopperCopper +90.6%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +116.7%
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.
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 104% 0% 19% 2.6% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8%
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%
Contains more Vitamin AVitamin A +93.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +87.1%
Contains more FolateFolate +116.7%
Contains more Vitamin CVitamin C +15.4%
Contains more Vitamin B1Vitamin B1 +62.8%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin B3Vitamin B3 +145.1%
Contains more Vitamin B6Vitamin B6 +334%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Grapefruit Elderberry DV% diff.
Fiber 1.6g 7g 22%
Iron 0.08mg 1.6mg 19%
Vitamin B6 0.053mg 0.23mg 14%
Vitamin C 31.2mg 36mg 5%
Potassium 135mg 280mg 4%
Carbs 10.66g 18.4g 3%
Copper 0.032mg 0.061mg 3%
Phosphorus 18mg 39mg 3%
Vitamin A 58µg 30µg 3%
Calories 42kcal 73kcal 2%
Calcium 22mg 38mg 2%
Vitamin B1 0.043mg 0.07mg 2%
Vitamin B2 0.031mg 0.06mg 2%
Vitamin B3 0.204mg 0.5mg 2%
Vitamin B5 0.262mg 0.14mg 2%
Folate 13µg 6µg 2%
Fructose 1.77g 2%
Fats 0.14g 0.5g 1%
Magnesium 9mg 5mg 1%
Vitamin E 0.13mg 1%
Manganese 0.022mg 1%
Selenium 0.1µg 0.6µg 1%
Choline 7.7mg 1%
Polyunsaturated fat 0.036g 0.247g 1%
Protein 0.77g 0.66g 0%
Protein per 100 calories 1.8g 0.9g N/A
Calories per 10 g protein 545kcal 1106kcal N/A
Weight per 100 calories 238g 137g N/A
Net carbs 9.06g 11.4g N/A
Sugar 6.89g N/A
Zinc 0.07mg 0.11mg 0%
Sodium 0mg 6mg 0%
Saturated fat 0.021g 0.023g 0%
Monounsaturated fat 0.02g 0.08g 0%
Tryptophan 0.008mg 0.013mg 0%
Threonine 0.013mg 0.027mg 0%
Isoleucine 0.008mg 0.027mg 0%
Leucine 0.015mg 0.06mg 0%
Lysine 0.019mg 0.026mg 0%
Methionine 0.007mg 0.014mg 0%
Phenylalanine 0.013mg 0.04mg 0%
Valine 0.015mg 0.033mg 0%
Histidine 0.008mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more ProteinProtein +16.7%
Contains more FatsFats +257.1%
Contains more CarbsCarbs +72.6%
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +586.1%
~equal in Saturated fat ~0.023g

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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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/nutrients
  2. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.