Comparing Nutrients in 300 calories ElderberriesVS Stewed Dried Figs
Weight per 300 calories
Elderberries
411g
Stewed Dried Figs
280g
Stewed Dried Figs have 1.5 times more energy per unit of mass than Raw Elderberries, which is average in comparison to other foods. Elderberries having average energy density.
Discover which food has more nutrients per 300 calories - Elderberries or Stewed Dried Figs?
Elderberries VS Stewed Dried Figs Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Elderberries or Stewed Dried Figs?
Lets compare vitamin content per 300 calories of Elderberries vs Stewed Dried Figs:
300 calories of Elderberries have more Vitamin A, 9.3 times more Vitamin B1, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, 8.8 times more Vitamin B9 and 12 times more Vitamin C than Stewed Dried Figs.
While 300 kcal of Stewed Dried Figs contain 1.3 times more Vitamin B2 than Raw Elderberries.
Both Elderberries and Stewed Dried Figs provide similar amounts of Vitamin B3 per 300 calories.
300 calories of Stewed Dried Figs have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
Both Raw Elderberries as well as Stewed Dried Figs have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Elderberries vs Stewed Dried Figs:
300 calories of Elderberries have 2.7 times more Iron, 2 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Water than Stewed Dried Figs.
While 300 kcal of Stewed Dried Figs contain 1.3 times more Calcium, 1.4 times more Copper, 4 times more Magnesium and 1.5 times more Zinc than Raw Elderberries.
300 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
Both Raw Elderberries as well as Stewed Dried Figs lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Elderberries have more Omega 3 and 2.4 times more Fiber than Stewed Dried Figs.
While 300 kcal of Stewed Dried Figs contain 1.5 times more Protein than Raw Elderberries.
Both Elderberries and Stewed Dried Figs offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Elderberries provide inadequate amounts of Protein
300 calories of Stewed Dried Figs provide inadequate amounts of Omega 3
Both Raw Elderberries as well as Stewed Dried Figs provide inadequate amounts of Omega 6 in 300 calories.