Elderberry vs. Currant — In-Depth Nutrition Comparison
Compare
Important differences between Elderberry and Currant
- Elderberry has more Vitamin B6, Fiber, and Iron, however, Currant has more Vitamin C, and Copper.
- Elderberry's daily need coverage for Vitamin B6 is 12% more.
- Elderberry has 2 times more Fiber than Currant. Elderberry has 7g of Fiber, while Currant has 4.3g.
The food varieties used in the comparison are Elderberries, raw and Currants, red and white, raw.
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.
Contains
more
Calcium
+15.2%
Contains
more
Iron
+60%
Contains
more
Magnesium
+160%
Contains
more
Phosphorus
+12.8%
Contains
less
Sodium
-83.3%
Contains
more
Zinc
+109.1%
Contains
more
Copper
+75.4%
Equal in Potassium - 275
Equal in Selenium - 0.6
Contains
more
Calcium
+15.2%
Contains
more
Iron
+60%
Contains
more
Magnesium
+160%
Contains
more
Phosphorus
+12.8%
Contains
less
Sodium
-83.3%
Contains
more
Zinc
+109.1%
Contains
more
Copper
+75.4%
Equal in Potassium - 275
Equal in Selenium - 0.6
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
more
Vitamin A
+1328.6%
Contains
more
Vitamin B1
+75%
Contains
more
Vitamin B2
+20%
Contains
more
Vitamin B3
+400%
Contains
more
Vitamin B5
+118.8%
Contains
more
Vitamin B6
+228.6%
Contains
more
Vitamin C
+13.9%
Contains
more
Folate
+33.3%
Contains
more
Vitamin A
+1328.6%
Contains
more
Vitamin B1
+75%
Contains
more
Vitamin B2
+20%
Contains
more
Vitamin B3
+400%
Contains
more
Vitamin B5
+118.8%
Contains
more
Vitamin B6
+228.6%
Contains
more
Vitamin C
+13.9%
Contains
more
Folate
+33.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Fats
+150%
Contains
more
Carbs
+33.3%
Contains
more
Protein
+112.1%
Equal in Water - 83.95
Equal in Other - 0.65
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
1.4 g
Fats:
0.2 g
Carbs:
13.8 g
Water:
83.95 g
Other:
0.65 g
Contains
more
Fats
+150%
Contains
more
Carbs
+33.3%
Contains
more
Protein
+112.1%
Equal in Water - 83.95
Equal in Other - 0.65
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
more
Monounsaturated Fat
+185.7%
Contains
more
Polyunsaturated fat
+180.7%
Contains
less
Saturated Fat
-26.1%
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.08 g
Polyunsaturated fat:
0.247 g
Saturated Fat:
0.017 g
Monounsaturated Fat:
0.028 g
Polyunsaturated fat:
0.088 g
Contains
more
Monounsaturated Fat
+185.7%
Contains
more
Polyunsaturated fat
+180.7%
Contains
less
Saturated Fat
-26.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 11.4g | 9.5g |
|
| Protein | 0.66g | 1.4g |
|
| Fats | 0.5g | 0.2g |
|
| Carbs | 18.4g | 13.8g |
|
| Calories | 73kcal | 56kcal |
|
| Fructose | 3.53g |
|
|
| Sugar | 7.37g |
|
|
| Fiber | 7g | 4.3g |
|
| Calcium | 38mg | 33mg |
|
| Iron | 1.6mg | 1mg |
|
| Magnesium | 5mg | 13mg |
|
| Phosphorus | 39mg | 44mg |
|
| Potassium | 280mg | 275mg |
|
| Sodium | 6mg | 1mg |
|
| Zinc | 0.11mg | 0.23mg |
|
| Copper | 0.061mg | 0.107mg |
|
| Manganese | 0.186mg |
|
|
| Selenium | 0.6µg | 0.6µg | |
| Vitamin A | 600IU | 42IU |
|
| Vitamin A RAE | 30µg | 2µg |
|
| Vitamin E | 0.1mg |
|
|
| Vitamin C | 36mg | 41mg |
|
| Vitamin B1 | 0.07mg | 0.04mg |
|
| Vitamin B2 | 0.06mg | 0.05mg |
|
| Vitamin B3 | 0.5mg | 0.1mg |
|
| Vitamin B5 | 0.14mg | 0.064mg |
|
| Vitamin B6 | 0.23mg | 0.07mg |
|
| Folate | 6µg | 8µg |
|
| Vitamin K | 11µg |
|
|
| Tryptophan | 0.013mg |
|
|
| Threonine | 0.027mg |
|
|
| Isoleucine | 0.027mg |
|
|
| Leucine | 0.06mg |
|
|
| Lysine | 0.026mg |
|
|
| Methionine | 0.014mg |
|
|
| Phenylalanine | 0.04mg |
|
|
| Valine | 0.033mg |
|
|
| Histidine | 0.015mg |
|
|
| Saturated Fat | 0.023g | 0.017g |
|
| Monounsaturated Fat | 0.08g | 0.028g |
|
| Polyunsaturated fat | 0.247g | 0.088g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
18%
Minerals Daily Need Coverage Score
14%
17%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 7.37g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Elderberry is cheaper (difference - $0.5)
Which food contains less Sodium?
Currant contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Currant is lower in Saturated Fat (difference - 0.006g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.