Chokecherries vs. Elderberry — In-Depth Nutrition Comparison
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What are the differences between Chokecherries and Elderberry?
- Chokecherries are higher in Fiber, however, Elderberry is richer in Vitamin C, and Iron.
- Chokecherries' daily need coverage for Fiber is 40% more.
- Elderberry contains 4 times less Magnesium than Chokecherries. Chokecherries contain 21mg of Magnesium, while Elderberry contains 5mg.
We used Chokecherries, raw, pitted (Shoshone Bannock) and Elderberries, raw types in this article.
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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.
Contains
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Magnesium
+320%
Contains
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Phosphorus
+15.4%
Contains
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Potassium
+10.4%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+72.7%
Contains
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Copper
+11.5%
Contains
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Selenium
+183.3%
Contains
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Iron
+300%
Equal in Calcium - 38
Equal in Potassium - 280
Contains
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Magnesium
+320%
Contains
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Phosphorus
+15.4%
Contains
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Potassium
+10.4%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+72.7%
Contains
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Copper
+11.5%
Contains
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Selenium
+183.3%
Contains
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Iron
+300%
Equal in Calcium - 38
Equal in Potassium - 280
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.
:
Contains
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Vitamin B3
+34.4%
Contains
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Vitamin B5
+135.7%
Contains
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Folate
+66.7%
Contains
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Vitamin A
+1295.3%
Contains
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Vitamin C
+5042.9%
Contains
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Vitamin B1
+141.4%
Contains
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Vitamin B6
+19.2%
Equal in Vitamin B2 - 0.06
Contains
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Vitamin B3
+34.4%
Contains
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Vitamin B5
+135.7%
Contains
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Folate
+66.7%
Contains
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Vitamin A
+1295.3%
Contains
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Vitamin C
+5042.9%
Contains
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Vitamin B1
+141.4%
Contains
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Vitamin B6
+19.2%
Equal in Vitamin B2 - 0.06
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+337.9%
Contains
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Fats
+96%
Contains
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Carbs
+84.1%
Contains
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Other
+17.2%
Contains
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Water
+29.8%
Protein:
2.89 g
Fats:
0.98 g
Carbs:
33.88 g
Water:
61.5 g
Other:
0.75 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Contains
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Protein
+337.9%
Contains
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Fats
+96%
Contains
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Carbs
+84.1%
Contains
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Other
+17.2%
Contains
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Water
+29.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.88g | 11.4g |
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| Protein | 2.89g | 0.66g |
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| Fats | 0.98g | 0.5g |
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| Carbs | 33.88g | 18.4g |
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| Calories | 156kcal | 73kcal |
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| Starch | 0.87g |
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| Fructose | 5.38g |
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| Sugar | 14.22g |
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| Fiber | 17g | 7g |
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| Calcium | 40mg | 38mg |
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| Iron | 0.4mg | 1.6mg |
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| Magnesium | 21mg | 5mg |
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| Phosphorus | 45mg | 39mg |
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| Potassium | 309mg | 280mg |
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| Sodium | 2mg | 6mg |
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| Zinc | 0.19mg | 0.11mg |
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| Copper | 0.068mg | 0.061mg |
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| Manganese | 0.192mg |
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| Selenium | 1.7µg | 0.6µg |
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| Vitamin A | 43IU | 600IU |
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| Vitamin A RAE | 2µg | 30µg |
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| Vitamin E | 0.75mg |
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| Vitamin C | 0.7mg | 36mg |
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| Vitamin B1 | 0.029mg | 0.07mg |
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| Vitamin B2 | 0.058mg | 0.06mg |
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| Vitamin B3 | 0.672mg | 0.5mg |
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| Vitamin B5 | 0.33mg | 0.14mg |
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| Vitamin B6 | 0.193mg | 0.23mg |
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| Folate | 10µg | 6µg |
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| Vitamin K | 29.3µg |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.027mg |
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| Leucine | 0.06mg |
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| Lysine | 0.026mg |
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| Methionine | 0.014mg |
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| Phenylalanine | 0.04mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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| Saturated Fat | 0.023g |
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| Monounsaturated Fat | 0.08g |
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| Polyunsaturated fat | 0.247g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
17%
22%
Minerals Daily Need Coverage Score
15%
14%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 14.22g)
Which food contains less Sodium?
Chokecherries contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Chokecherries is lower in Saturated Fat (difference - 0.023g)
Which food is richer in minerals?
Chokecherries is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.