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  6. Blueberry vs. Elderberry

Blueberry vs. Elderberry — In-Depth Nutrition Comparison

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How are Blueberry and Elderberry different?

  • Elderberry is higher than Blueberry in Vitamin C, Fiber, Iron, Vitamin B6, and Potassium.
  • Elderberry covers your daily need of Vitamin C 29% more than Blueberry.

Blueberries, raw and Elderberries, raw types were used in this article.

Infographic

Blueberry vs Elderberry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Blueberry
Blueberry
4
:
6
Elderberry
Elderberry
Contains more Magnesium +20%
Contains less Sodium -83.3%
Contains more Zinc +45.5%
Contains more Calcium +533.3%
Contains more Iron +471.4%
Contains more Phosphorus +225%
Contains more Potassium +263.6%
Contains more Selenium +500%
Equal in Copper - 0.061
Blueberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Elderberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Contains more Magnesium +20%
Contains less Sodium -83.3%
Contains more Zinc +45.5%
Contains more Calcium +533.3%
Contains more Iron +471.4%
Contains more Phosphorus +225%
Contains more Potassium +263.6%
Contains more Selenium +500%
Equal in Copper - 0.061

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Blueberry
Blueberry
3
:
7
Elderberry
Elderberry
Contains more Vitamin A +1011.1%
Contains more Vitamin C +271.1%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +12.9%
Contains more Vitamin B6 +342.3%
Equal in Folate - 6
Blueberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Elderberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0%
Contains more Vitamin A +1011.1%
Contains more Vitamin C +271.1%
Contains more Vitamin B1 +89.2%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B5 +12.9%
Contains more Vitamin B6 +342.3%
Equal in Folate - 6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blueberry
Blueberry
2
:
3
Elderberry
Elderberry
Contains more Protein +12.1%
Contains more Fats +51.5%
Contains more Carbs +27%
Contains more Other +178.3%
Equal in Water - 79.8
Blueberry
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Elderberry
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Protein +12.1%
Contains more Fats +51.5%
Contains more Carbs +27%
Contains more Other +178.3%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blueberry
Blueberry
0
:
3
Elderberry
Elderberry
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +70.2%
Contains more Polyunsaturated fat +69.2%
Blueberry
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Elderberry
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains less Saturated Fat -17.9%
Contains more Monounsaturated Fat +70.2%
Contains more Polyunsaturated fat +69.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blueberry Elderberry
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blueberry Elderberry Opinion
Net carbs 12.09g 11.4g Blueberry
Protein 0.74g 0.66g Blueberry
Fats 0.33g 0.5g Elderberry
Carbs 14.49g 18.4g Elderberry
Calories 57kcal 73kcal Elderberry
Starch 0.03g Blueberry
Fructose 4.97g Blueberry
Sugar 9.96g Elderberry
Fiber 2.4g 7g Elderberry
Calcium 6mg 38mg Elderberry
Iron 0.28mg 1.6mg Elderberry
Magnesium 6mg 5mg Blueberry
Phosphorus 12mg 39mg Elderberry
Potassium 77mg 280mg Elderberry
Sodium 1mg 6mg Blueberry
Zinc 0.16mg 0.11mg Blueberry
Copper 0.057mg 0.061mg Elderberry
Manganese 0.336mg Blueberry
Selenium 0.1µg 0.6µg Elderberry
Vitamin A 54IU 600IU Elderberry
Vitamin A RAE 3µg 30µg Elderberry
Vitamin E 0.57mg Blueberry
Vitamin C 9.7mg 36mg Elderberry
Vitamin B1 0.037mg 0.07mg Elderberry
Vitamin B2 0.041mg 0.06mg Elderberry
Vitamin B3 0.418mg 0.5mg Elderberry
Vitamin B5 0.124mg 0.14mg Elderberry
Vitamin B6 0.052mg 0.23mg Elderberry
Folate 6µg 6µg
Vitamin K 19.3µg Blueberry
Tryptophan 0.003mg 0.013mg Elderberry
Threonine 0.02mg 0.027mg Elderberry
Isoleucine 0.023mg 0.027mg Elderberry
Leucine 0.044mg 0.06mg Elderberry
Lysine 0.013mg 0.026mg Elderberry
Methionine 0.012mg 0.014mg Elderberry
Phenylalanine 0.026mg 0.04mg Elderberry
Valine 0.031mg 0.033mg Elderberry
Histidine 0.011mg 0.015mg Elderberry
Saturated Fat 0.028g 0.023g Elderberry
Monounsaturated Fat 0.047g 0.08g Elderberry
Polyunsaturated fat 0.146g 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Elderberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Blueberry
22%
Elderberry
Minerals Daily Need Coverage Score
10%
Blueberry
14%
Elderberry

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 9.96g)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 53)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.3)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 5mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.