26points

Black Currant

25points

Elderberry

Comparison winner
vs
vs

36 facts in comparison

Black Currant vs Elderberry

Black Currant
Elderberry
Black Currant
Elderberry

Why is Black Currant better than Elderberry?

    Why is Elderberry better than Black Currant?

    • 21.95% more lipids per 100g
      0.5gvs0.41g
    • 3.9% more iron content per 100g
      1.6mgvs1.54mg
    • 15.53% more food energy (kJ) per 100g
      305kJvs264kJ
    • 15.87% more food energy (kcal) per 100g
      73kcalvs63kcal
    • 2.61x more vitamin A (IU) per 100g
      600IUvs230IU
    • 4mg more sodium per 100g
      6mgvs2mg
    • 19.64% more carbohydrates per 100g
      18.4gvs15.38g
    • 2.5x more vitamin A (RAE) per 100g
      30µgvs12µg

    Top nutrition facts and health benefits

    relevant

    General values

    1. more proteins per 100g

    1.4g

    0.66g

    Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

    Best

    Tamarind

    2.8g

    2. less cholesterol per 100g

    0mg

    0mg

    Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.

    Best

    Granny Smith Apple

    0mg

    3. more lipids per 100g

    0.41g

    0.5g

    Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

    Best

    California Avocados

    15.41g

    4. more food energy (kJ) per 100g

    264kJ

    305kJ

    The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

    Best

    Tamarind

    1000kJ

    5. more food energy (kcal) per 100g

    63kcal

    73kcal

    The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).

    Best

    Tamarind

    239kcal

    6. higher water content per 100g

    81.96g

    79.8g

    Foods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.

    Best

    Acerola Juice

    94.3g

    relevant

    Sugars

    1. more carbohydrates per 100g

    15.38g

    18.4g

    Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

    Best

    Tamarind

    62.5g

    relevant

    Minerals

    1. more calcium content per 100g

    55mg

    38mg

    Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg per day.

    Best

    Hibiscus

    215mg

    2. more iron content per 100g

    1.54mg

    1.6mg

    Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

    Best

    Tamarind

    2.8mg

    3. more magnesium per 100g

    24mg

    5mg

    Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

    Best

    Tamarind

    92mg

    4. more sodium per 100g

    2mg

    6mg

    Sodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.

    Best

    Strawberry Guava

    37mg

    5. more phosphorus per 100g

    59mg

    39mg

    Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.

    Best

    Tamarind

    113mg

    6. more potassium per 100g

    322mg

    280mg

    Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.

    Best

    Tamarind

    628mg

    relevant

    Vitamins

    1. more vitamin A (IU) per 100g

    230IU

    600IU

    Vitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.

    Best

    Cantaloupe Melon

    3382IU

    2. more vitamin B12 per 100g

    0µg

    0µg

    Vitamin B12 (cobalamin) is important for maintaining the health of the nervous system. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron.

    Best

    Zespri SunGold Kiwifruit

    0.08µg

    3. more vitamin C per 100g

    181mg

    36mg

    Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.

    Best

    Acerola

    1677.6mg

    4. more vitamin A (RAE) per 100g

    12µg

    30µg

    Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers.

    Best

    Cantaloupe Melon

    169µg

    5. more pantothenic acid per 100g

    0.4mg

    0.14mg

    Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

    Best

    California Avocados

    1.46mg

    6. more vitamin B6 per 100g

    0.07mg

    0.23mg

    Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage.

    Best

    Acerola

    9mg

    relevant

    Antioxidants

    1. more kaempferol per 100g

    0.7mg

    0.6mg

    Kaempferol is a bioflavonoid found in many plants. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers.

    Best

    Blueberry

    1.7mg

    2. more quercetin content per 100g

    4.4mg

    26.8mg

    Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. It often used in treating allergies.

    Best

    Elderberry

    26.8mg

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