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Apple juice
Apple juice2
VS
Elderberries, raw Leader
Elderberries, raw5

Elderberries, raw leads 5–2 · 7 categories decided · 2 ties

Each value is per 100 g edible portion.

The verdict

Elderberries, raw comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Apple juice for less sodium and more vitamin C.

Pick Elderberries, raw for more protein, more fiber, more potassium, more calcium and more iron.

Evenly matched on saturated fat and magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    46 kcal
    73 kcal
  • Proteinmore is better
    0.1 g
    0.66 gWIN
  • Carbohydrate
    11.3 g
    18.4 g
  • Fibermore is better
    0.2 g
    7 gWIN
  • Total sugarsless is better
    9.62 g
    —
  • Total fat
    0.13 g
    0.5 g
  • Saturated fatless is better
    0.02 g
    0.02 g
  • Sodiumless is better
    WIN4 mg
    6 mg
  • Potassiummore is better
    101 mg
    280 mgWIN
  • Calciummore is better
    8 mg
    38 mgWIN
  • Ironmore is better
    0.12 mg
    1.6 mgWIN
  • Magnesiummore is better
    5 mg
    5 mg
  • Vitamin Cmore is better
    WIN38.5 mg
    36 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.