Elderberries, raw vs Apples, raw, with skin
Nutrition comparison per 100 g.
Elderberries, raw
73 kcal
Apples, raw, with skin
52 kcal
Calories
73 kcal
52 kcal
Protein
0.7 g
0.3 g
Carbs
18.4 g
13.8 g
Fiber
7.0 g
2.4 g
Sugars
~
10.4 g
Fat
0.5 g
0.2 g
Sodium
6 mg
1 mg
Key takeaways
- Apples, raw, with skin has 29% fewer calories (52 kcal vs 73 kcal).
- Elderberries, raw has more protein (0.7 g vs 0.3 g).
- Apples, raw, with skin has more carbs (13.8 g vs 18.4 g).
- Elderberries, raw has more fiber (7.0 g vs 2.4 g).
- Apples, raw, with skin has more fat (0.2 g vs 0.5 g).
| Macronutrients | Elderberries, raw | Apples, raw, with skin |
|---|---|---|
| Calories | 73 kcal | 52 kcal |
| Protein | 0.7 g | 0.3 g |
| Total Fat | 0.5 g | 0.2 g |
| Total Carbohydrate | 18.4 g | 13.8 g |
| Dietary Fiber | 7.0 g | 2.4 g |
| Total Sugars | ~ | 10.4 g |
| Water | 79.8 g | 85.6 g |
| Carbohydrates | Elderberries, raw | Apples, raw, with skin |
|---|---|---|
| Total Carbohydrate | 18.4 g | 13.8 g |
| Dietary Fiber | 7.0 g | 2.4 g |
| Starch | ~ | 0.1 g |
| Total Sugars | ~ | 10.4 g |
| Fats & Fatty Acids | Elderberries, raw | Apples, raw, with skin |
|---|---|---|
| Total Fat | 0.5 g | 0.2 g |
| Saturated Fat | 0.0 g | 0.0 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.2 g | 0.1 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 85.0 mg | 9.0 mg |
| Omega-6 Fatty Acids | 162.0 mg | 43.0 mg |
| Protein & Amino Acids | Elderberries, raw | Apples, raw, with skin |
|---|---|---|
| Protein | 0.7 g | 0.3 g |
| Histidine | 15.0 mg | 5.0 mg |
| Isoleucine | 27.0 mg | 6.0 mg |
| Leucine | 60.0 mg | 13.0 mg |
| Lysine | 26.0 mg | 12.0 mg |
| Methionine | 14.0 mg | 1.0 mg |
| Phenylalanine | 40.0 mg | 6.0 mg |
| Threonine | 27.0 mg | 6.0 mg |
| Tryptophan | 13.0 mg | 1.0 mg |
| Valine | 33.0 mg | 12.0 mg |
| Alanine | 30.0 mg | 11.0 mg |
| Arginine | 47.0 mg | 6.0 mg |
| Aspartic Acid | 58.0 mg | 70.0 mg |
| Cystine | 15.0 mg | 1.0 mg |
| Glutamic Acid | 96.0 mg | 25.0 mg |
| Glycine | 36.0 mg | 9.0 mg |
| Proline | 25.0 mg | 6.0 mg |
| Serine | 32.0 mg | 10.0 mg |
| Tyrosine | 51.0 mg | 1.0 mg |
| Vitamins | Elderberries, raw | Apples, raw, with skin |
|---|---|---|
| Vitamin A (RAE) | 30.0 mcg | 3.0 mcg |
| Vitamin C | 36.0 mg | 4.6 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 0.2 mg |
| Vitamin K | ~ | 2.2 mcg |
| Thiamin (B1) | 0.1 mg | 0.0 mg |
| Riboflavin (B2) | 0.1 mg | 0.0 mg |
| Niacin (B3) | 0.5 mg | 0.1 mg |
| Vitamin B6 | 0.2 mg | 0.0 mg |
| Folate (B9) | 6.0 mcg | 3.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | ~ | 3.4 mg |
| Betaine | ~ | 0.1 mg |
| Minerals | Elderberries, raw | Apples, raw, with skin |
|---|---|---|
| Calcium | 38.0 mg | 6.0 mg |
| Iron | 1.6 mg | 0.1 mg |
| Magnesium | 5.0 mg | 5.0 mg |
| Phosphorus | 39.0 mg | 11.0 mg |
| Potassium | 280.0 mg | 107.0 mg |
| Sodium | 6.0 mg | 1.0 mg |
| Zinc | 0.1 mg | 0.0 mg |
| Copper | 0.1 mg | 0.0 mg |
| Manganese | ~ | 0.0 mg |
| Selenium | 0.6 mcg | 0.0 mcg |
| Fluoride | ~ | 3.3 mcg |
| Sterols | Elderberries, raw | Apples, raw, with skin |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 12.0 mg |
| Other | Elderberries, raw | Apples, raw, with skin |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.6 g | 0.2 g |
Frequently asked questions
Which has fewer calories, Elderberries, raw or Apples, raw, with skin?
Apples, raw, with skin has fewer calories: 73 kcal for Elderberries, raw vs 52 kcal for Apples, raw, with skin per 100 g.
Which has more protein, Elderberries, raw or Apples, raw, with skin?
Elderberries, raw has more protein: 0.7 g for Elderberries, raw vs 0.3 g for Apples, raw, with skin per 100 g.
Which has more fiber, Elderberries, raw or Apples, raw, with skin?
Elderberries, raw has more fiber: 7.0 g for Elderberries, raw vs 2.4 g for Apples, raw, with skin per 100 g.
Is Elderberries, raw or Apples, raw, with skin healthier?
Apples, raw, with skin is lower in calories, and Elderberries, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.