Elderberry vs. Cloudberry — In-Depth Nutrition Comparison
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A recap on differences between Elderberry and Cloudberry
- Elderberry is higher in Iron, yet Cloudberry is higher in Vitamin C.
- Cloudberry covers your daily Vitamin C needs 136% more than Elderberry.
- Elderberry contains 2 times more Iron than Cloudberry. While Elderberry contains 1.6mg of Iron, Cloudberry contains only 0.7mg.
Food varieties used in this article are Elderberries, raw and Cloudberries, raw (Alaska Native).
Infographic
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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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Calcium
+111.1%
Contains
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Iron
+128.6%
Contains
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Phosphorus
+11.4%
Contains
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Calcium
+111.1%
Contains
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Iron
+128.6%
Contains
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Phosphorus
+11.4%
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.
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Contains
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Vitamin A
+185.7%
Contains
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Vitamin B1
+40%
Contains
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Vitamin C
+338.9%
Contains
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Vitamin B2
+16.7%
Contains
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Vitamin B3
+80%
Contains
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Vitamin A
+185.7%
Contains
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Vitamin B1
+40%
Contains
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Vitamin C
+338.9%
Contains
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Vitamin B2
+16.7%
Contains
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Vitamin B3
+80%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+114%
Contains
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Protein
+263.6%
Contains
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Fats
+60%
Contains
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Other
+87.5%
Equal in Water - 87
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
2.4 g
Fats:
0.8 g
Carbs:
8.6 g
Water:
87 g
Other:
1.2 g
Contains
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Carbs
+114%
Contains
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Protein
+263.6%
Contains
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Fats
+60%
Contains
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Other
+87.5%
Equal in Water - 87
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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| Rich in minerals |
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| Lower in Glycemic Index |
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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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| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 11.4g | 8.6g |
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| Protein | 0.66g | 2.4g |
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| Fats | 0.5g | 0.8g |
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| Carbs | 18.4g | 8.6g |
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| Calories | 73kcal | 51kcal |
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| Fiber | 7g |
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| Calcium | 38mg | 18mg |
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| Iron | 1.6mg | 0.7mg |
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| Magnesium | 5mg |
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| Phosphorus | 39mg | 35mg |
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| Potassium | 280mg |
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| Sodium | 6mg |
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| Zinc | 0.11mg |
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| Copper | 0.061mg |
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| Selenium | 0.6µg |
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| Vitamin A | 600IU | 210IU |
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| Vitamin A RAE | 30µg |
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| Vitamin C | 36mg | 158mg |
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| Vitamin B1 | 0.07mg | 0.05mg |
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| Vitamin B2 | 0.06mg | 0.07mg |
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| Vitamin B3 | 0.5mg | 0.9mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.23mg |
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| Folate | 6µg |
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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 |
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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
22%
49%
Minerals Daily Need Coverage Score
14%
5%
Comparison summary
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 44)
Which food contains less Sodium?
Cloudberry contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cloudberry is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.