What are people actually getting from the Elemental Crystals?

The drop rates thing for the Fire Crystal says something like "17% 5 star shards, 83% 4 star shards", but how many are we actually talking about here? Same thing with the Earth Crystal (catalyst fragments) or the Darkness Crystal (gold or units). I assume the ones that give questing and alliance items just give one revive or health potion or whatever, but I have no idea if that's better or worse than shards/fragments/units if I don't know whether I'm getting a thousand 5 star shards or, like, 10 shards or something.