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Apple, raw
Apple, raw1
VS
Elderberries, raw Leader
Elderberries, raw5

Elderberries, raw leads 5–1 · 6 categories decided · 1 tie

Apple, raw: 100 g · Elderberries, raw: 100 g.

The verdict

Elderberries, raw comes out ahead, winning 5 of 6 nutrient match-ups.

Pick Apple, raw for less sodium.

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

Evenly matched on magnesium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    57 kcal
    73 kcal
  • Proteinmore is better
    0.28 g
    0.66 gWIN
  • Carbohydrate
    13.6 g
    18.4 g
  • Fibermore is better
    2.4 g
    7 gWIN
  • Total sugarsless is better
    10.04 g
    —
  • Total fat
    0.15 g
    0.5 g
  • Saturated fatless is better
    —
    0.02 g
  • Sodiumless is better
    WIN2 mg
    6 mg
  • Potassiummore is better
    100 mg
    280 mgWIN
  • Calciummore is better
    6 mg
    38 mgWIN
  • Ironmore is better
    0.13 mg
    1.6 mgWIN
  • Magnesiummore is better
    5 mg
    5 mg
  • Vitamin Cmore is better
    —
    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.

Apple, raw vs Elderberries, raw · Foodatron