Comparing Nutrients in 500 calories ElderberriesVS Cassava
Weight per 500 calories
Elderberries
685g
Cassava
313g
Raw Cassava has 2.2 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 500 calories - Elderberries or Cassava?
Discover which food has more nutrients per 500 calories - Elderberries or Cassava?
Lets compare vitamin content per 500 calories of Elderberries vs Cassava:
500 calories of Elderberries have 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 Cassava.
While 500 kcal of Raw Cassava contain 2.1 times more Vitamin B9 than Raw Elderberries.
500 calories of Cassava have insufficient amounts of Vitamin A and Vitamin B5
Both Raw Elderberries as well as Raw Cassava have insufficient amounts of Vitamin B12 in 500 calories.
Comparing minerals per 500 calories for Elderberries vs Cassava:
500 calories of Elderberries have 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 Cassava.
While 500 kcal of Raw Cassava contain 1.9 times more Magnesium than Raw Elderberries.
500 calories of Elderberries lack sufficient amounts of Magnesium
500 calories of Cassava lack sufficient amounts of Calcium
Both Raw Elderberries as well as Raw Cassava lack sufficient amounts of Selenium and Zinc in 500 calories.
Comparison of macro-nutrients per 500 calories:
500 calories of Elderberries have 11 times more Omega 3 and 8.5 times more Fiber than Cassava.
Both Elderberries and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
500 calories of Cassava provide inadequate amounts of Omega 3
Both Raw Elderberries as well as Raw Cassava provide inadequate amounts of Omega 6 and Protein in 500 calories.