Comparing Nutrients in 100 calories ElderberriesVS Broccoli Raab
Weight per 100 calories
Elderberries
137g
Broccoli Raab
455g
Elderberries have 3.3 times more energy per 100g than Broccoli Raab. It has average energy density when compared to other foods. Raw Broccoli Raab having very low energy density.
Discover which food has more nutrients per 100 calories - Elderberries or Broccoli Raab?
Elderberries VS Broccoli Raab Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Elderberries or Broccoli Raab?
Lets compare vitamin content per 100 calories of Elderberries vs Broccoli Raab:
100 kcal of Raw Broccoli Raab contain 14.5 times more Vitamin A, 7.7 times more Vitamin B1, 7.1 times more Vitamin B2, 8.1 times more Vitamin B3, 7.6 times more Vitamin B5, 2.5 times more Vitamin B6, 45.9 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Elderberries.
Both Raw Elderberries as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Elderberries vs Broccoli Raab:
100 kcal of Raw Broccoli Raab contain 9.4 times more Calcium, 2.3 times more Copper, 4.4 times more Iron, 14.6 times more Magnesium, 6.2 times more Phosphorus, 2.3 times more Potassium, 5.5 times more Selenium, 18.3 times more Sodium, 23.2 times more Zinc and 3.8 times more Water than Raw Elderberries.
100 calories of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Elderberries have 1.9 times more Carbohydrate than Broccoli Raab.
While 100 kcal of Raw Broccoli Raab contain 3.3 times more Fat, 7.4 times more Omega 3, 1.3 times more Fiber and 15.9 times more Protein than Raw Elderberries.
Both Elderberries and Broccoli Raab offer comparable quantities of Energy per 100 calories.
100 calories of Elderberries provide inadequate amounts of Protein
Both Raw Elderberries as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 100 calories.