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

Elderberries, raw leads 8–1 · 9 categories decided

Both foods compared at 100 kcal.

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
    100 kcal
    100 kcal
  • Proteinmore is better
    0.27 g
    0.9 gWIN
  • Carbohydrate
    25.13 g
    25.21 g
  • Fibermore is better
    2.99 g
    9.59 gWIN
  • Total sugarsless is better
    22.15 g
    —
  • Total fat
    0.64 g
    0.68 g
  • Saturated fatless is better
    0.1 g
    0.03 gWIN
  • Sodiumless is better
    WIN4.48 mg
    8.22 mg
  • Potassiummore is better
    104.48 mg
    383.56 mgWIN
  • Calciummore is better
    5.97 mg
    52.05 mgWIN
  • Ironmore is better
    0.36 mg
    2.19 mgWIN
  • Magnesiummore is better
    4.48 mg
    6.85 mgWIN
  • Vitamin Cmore is better
    0.3 mg
    49.32 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