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Apple, raw
Apple, raw2
VS
Elderberries, raw Leader
Elderberries, raw5

Elderberries, raw leads 5–2 · 7 categories decided

Both foods compared at 100 kcal.

The verdict

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

Pick Apple, raw for less sodium and more magnesium.

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    0.49 g
    0.9 gWIN
  • Carbohydrate
    23.86 g
    25.21 g
  • Fibermore is better
    4.21 g
    9.59 gWIN
  • Total sugarsless is better
    17.61 g
    —
  • Total fat
    0.26 g
    0.68 g
  • Saturated fatless is better
    —
    0.03 g
  • Sodiumless is better
    WIN3.51 mg
    8.22 mg
  • Potassiummore is better
    175.44 mg
    383.56 mgWIN
  • Calciummore is better
    10.53 mg
    52.05 mgWIN
  • Ironmore is better
    0.23 mg
    2.19 mgWIN
  • Magnesiummore is better
    WIN8.77 mg
    6.85 mg
  • Vitamin Cmore is better
    —
    49.32 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