Comparing Nutrients in 100 calories ElderberriesVS Raw Dried Figs
Weight per 100 calories
Elderberries
137g
Raw Dried Figs
40.2g
Raw Dried Figs have 3.4 times more energy per unit of mass than Raw Elderberries, which is above average in comparison to other foods. Elderberries having average energy density.
Discover which food has more nutrients per 100 calories - Elderberries or Raw Dried Figs?
Elderberries VS Raw Dried Figs Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Elderberries or Raw Dried Figs?
Lets compare vitamin content per 100 calories of Elderberries vs Raw Dried Figs:
100 calories of Elderberries have more Vitamin A, 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.8 times more Vitamin B3, 7.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 102.3 times more Vitamin C than Raw Dried Figs.
Both Elderberries and Raw Dried Figs provide similar amounts of Vitamin B5 per 100 calories.
100 calories of Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin C
Both Raw Elderberries as well as Raw Dried Figs have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Elderberries vs Raw Dried Figs:
100 calories of Elderberries have 2.7 times more Iron, 2 times more Phosphorus, 1.4 times more Potassium and 9.1 times more Water than Raw Dried Figs.
While 100 kcal of Raw Dried Figs contain 1.4 times more Copper, 4 times more Magnesium and 1.5 times more Zinc than Raw Elderberries.
Both Elderberries and Raw Dried Figs contain similar levels of Calcium per 100 calories.
100 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
Both Raw Elderberries as well as Raw Dried Figs lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Elderberries have more Omega 3 and 2.4 times more Fiber than Raw Dried Figs.
While 100 kcal of Raw Dried Figs contain 1.5 times more Protein than Raw Elderberries.
Both Elderberries and Raw Dried Figs offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Elderberries provide inadequate amounts of Protein
100 calories of Raw Dried Figs provide inadequate amounts of Omega 3
Both Raw Elderberries as well as Raw Dried Figs provide inadequate amounts of Omega 6 in 100 calories.