Comparing Nutrients in 100 calories ElderberriesVS Boiled Broccoli
Weight per 100 calories
Elderberries
137g
Boiled Broccoli
286g
Elderberries have 2.1 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.
Discover which food has more nutrients per 100 calories - Elderberries or Boiled Broccoli?
Elderberries VS Boiled Broccoli Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Elderberries or Boiled Broccoli?
Lets compare vitamin content per 100 calories of Elderberries vs Boiled Broccoli:
100 kcal of Boiled and Drained Broccoli contain 5.4 times more Vitamin A, 1.9 times more Vitamin B1, 4.3 times more Vitamin B2, 2.3 times more Vitamin B3, 9.2 times more Vitamin B5, 1.8 times more Vitamin B6, 37.5 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Elderberries.
Both Raw Elderberries as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Elderberries vs Boiled Broccoli:
100 kcal of Boiled and Drained Broccoli contain 2.2 times more Calcium, 2.1 times more Copper, 8.8 times more Magnesium, 3.6 times more Phosphorus, 2.2 times more Potassium, 5.6 times more Selenium, 14.3 times more Sodium, 8.5 times more Zinc and 2.3 times more Water than Raw Elderberries.
Both Elderberries and Boiled Broccoli contain similar levels of Iron per 100 calories.
100 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Elderberries have 1.2 times more Carbohydrate than Boiled Broccoli.
While 100 kcal of Boiled and Drained Broccoli contain 2.9 times more Omega 3 and 7.5 times more Protein than Raw Elderberries.
Both Elderberries and Boiled Broccoli offer comparable quantities of Energy and Fiber per 100 calories.
100 calories of Elderberries provide inadequate amounts of Protein
Both Raw Elderberries as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 100 calories.