Elderberries vs passion fruit: which is healthier?
They are about equally nutrient-dense: elderberries scores 86/100 and passion fruit 85/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Elderberries
73 kcal per 100 g. 1 cup: 145 g
Passion fruit
97 kcal per 100 g. 1 fruit: 18 g
Which to pick for your goal
- Fewer caloriesElderberries73 vs 97 kcal per 100 g
- More proteinPassion fruit0.7 vs 2.2 g per 100 g
- More fiberPassion fruit7 vs 10 g per 100 g
- Less sugarElderberries0 vs 11 g per 100 g
- More potassiumPassion fruit280 vs 348 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Elderberries, 100 g | Passion fruit, 100 g | Elderberries, 145 g | Passion fruit, 18 g |
|---|---|---|---|---|
| Calories | 73 kcal | 97 kcal | 106 kcal | 17 kcal |
| Protein | 0.7 g | 2.2 g | 1 g | 0.4 g |
| Carbohydrates | 18 g | 23 g | 27 g | 4.2 g |
| Sugars | 0 g | 11 g | 0 g | 2 g |
| Fiber | 7 g | 10 g | 10 g | 1.9 g |
| Fat | 0.5 g | 0.7 g | 0.7 g | 0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 36 mg | 30 mg | 52 mg | 5.4 mg |
| Vitamin A | 30 µg | 64 µg | 44 µg | 12 µg |
| Potassium | 280 mg | 348 mg | 406 mg | 63 mg |
| Iron | 1.6 mg | 1.6 mg | 2.3 mg | 0.3 mg |
| Calcium | 38 mg | 12 mg | 55 mg | 2.2 mg |
| Magnesium | 5 mg | 29 mg | 7.3 mg | 5.2 mg |
| Sodium | 6 mg | 28 mg | 8.7 mg | 5 mg |
Last updated . Scores use the HowHealthyIs Score method.