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Apples, canned
Apples, canned1
VS
Elderberries, raw Leader
Elderberries, raw8

Elderberries, raw leads 8–1 · 9 categories decided

Each value is per 100 g edible portion.

The verdict

Elderberries, raw comes out ahead, winning 8 of 9 nutrient match-ups.

Pick Apples, canned for less sodium.

Pick Elderberries, raw for more protein, more fiber, less saturated fat, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    67 kcal
    73 kcal
  • Proteinmore is better
    0.18 g
    0.66 gWIN
  • Carbohydrate
    16.84 g
    18.4 g
  • Fibermore is better
    2 g
    7 gWIN
  • Total sugarsless is better
    14.84 g
    —
  • Total fat
    0.43 g
    0.5 g
  • Saturated fatless is better
    0.07 g
    0.02 gWIN
  • Sodiumless is better
    WIN3 mg
    6 mg
  • Potassiummore is better
    70 mg
    280 mgWIN
  • Calciummore is better
    4 mg
    38 mgWIN
  • Ironmore is better
    0.24 mg
    1.6 mgWIN
  • Magnesiummore is better
    3 mg
    5 mgWIN
  • Vitamin Cmore is better
    0.2 mg
    36 mgWIN
  • 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.

Apples, canned vs Elderberries, raw · Foodatron