Comparing Nutrients in 300 calories CassavaVS Elderberries
Weight per 300 calories
Cassava
188g
Elderberries
411g
Cassava has 2.2 times more energy per 100g than Elderberries. It has above average energy density when compared to other foods. Raw Elderberries having average energy density.
Discover which food has more nutrients per 300 calories - Cassava or Elderberries?
Discover which food has more nutrients per 300 calories - Cassava or Elderberries?
Lets compare vitamin content per 300 calories of Cassava vs Elderberries:
300 calories of Cassava have 2.1 times more Vitamin B9 than Elderberries.
While 300 kcal of Raw Elderberries contain 65.8 times more Vitamin A, 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 5.7 times more Vitamin B6 and 3.8 times more Vitamin C than Raw Cassava.
300 calories of Cassava have insufficient amounts of Vitamin A and Vitamin B5
Both Raw Cassava as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Cassava vs Elderberries:
300 calories of Cassava have 1.9 times more Magnesium than Elderberries.
While 300 kcal of Raw Elderberries contain 5.2 times more Calcium, 1.3 times more Copper, 13 times more Iron, 3.2 times more Phosphorus, 2.3 times more Potassium and 2.9 times more Water than Raw Cassava.
300 calories of Cassava lack sufficient amounts of Calcium
300 calories of Elderberries lack sufficient amounts of Magnesium
Both Raw Cassava as well as Raw Elderberries lack sufficient amounts of Selenium and Zinc in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 kcal of Raw Elderberries contain 11 times more Omega 3 and 8.5 times more Fiber than Raw Cassava.
Both Cassava and Elderberries offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Cassava provide inadequate amounts of Omega 3
Both Raw Cassava as well as Raw Elderberries provide inadequate amounts of Omega 6 and Protein in 300 calories.