Salmonberries vs. Elderberry — In-Depth Nutrition Comparison
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Important differences between Salmonberries and Elderberry
- Salmonberries have less Vitamin C, Fiber, Iron, and Vitamin B6.
- Elderberry's daily need coverage for Vitamin C is 30% more.
- Salmonberries have 3 times more Magnesium than Elderberry. Salmonberries have 15mg of Magnesium, while Elderberry has 5mg.
The food varieties used in the comparison are Salmonberries, raw (Alaska Native) and Elderberries, raw.
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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Magnesium
+200%
Contains
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Zinc
+154.5%
Contains
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Calcium
+192.3%
Contains
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Iron
+300%
Contains
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Phosphorus
+44.4%
Contains
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Potassium
+154.5%
Contains
less
Sodium
-57.1%
Contains
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Copper
+103.3%
Contains
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Magnesium
+200%
Contains
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Zinc
+154.5%
Contains
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Calcium
+192.3%
Contains
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Iron
+300%
Contains
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Phosphorus
+44.4%
Contains
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Potassium
+154.5%
Contains
less
Sodium
-57.1%
Contains
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Copper
+103.3%
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 B5
+19.3%
Contains
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Folate
+183.3%
Contains
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Vitamin A
+21%
Contains
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Vitamin C
+291.3%
Contains
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Vitamin B1
+70.7%
Contains
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Vitamin B6
+194.9%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 0.5
Contains
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Vitamin B5
+19.3%
Contains
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Folate
+183.3%
Contains
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Vitamin A
+21%
Contains
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Vitamin C
+291.3%
Contains
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Vitamin B1
+70.7%
Contains
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Vitamin B6
+194.9%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B3 - 0.5
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+28.8%
Contains
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Water
+10.5%
Contains
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Fats
+51.5%
Contains
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Carbs
+83.1%
Contains
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Other
+14.3%
Equal in Water - 79.8
Protein:
0.85 g
Fats:
0.33 g
Carbs:
10.05 g
Water:
88.21 g
Other:
0.56 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
+28.8%
Contains
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Water
+10.5%
Contains
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Fats
+51.5%
Contains
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Carbs
+83.1%
Contains
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Other
+14.3%
Equal in Water - 79.8
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 Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 8.15g | 11.4g |
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| Protein | 0.85g | 0.66g |
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| Fats | 0.33g | 0.5g |
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| Carbs | 10.05g | 18.4g |
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| Calories | 47kcal | 73kcal |
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| Fructose | 1.75g |
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| Sugar | 3.66g |
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| Fiber | 1.9g | 7g |
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| Calcium | 13mg | 38mg |
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| Iron | 0.4mg | 1.6mg |
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| Magnesium | 15mg | 5mg |
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| Phosphorus | 27mg | 39mg |
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| Potassium | 110mg | 280mg |
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| Sodium | 14mg | 6mg |
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| Zinc | 0.28mg | 0.11mg |
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| Copper | 0.03mg | 0.061mg |
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| Manganese | 1.1mg |
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| Selenium | 0.6µg |
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| Vitamin A | 496IU | 600IU |
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| Vitamin A RAE | 50µg | 30µg |
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| Vitamin E | 1.61mg |
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| Vitamin C | 9.2mg | 36mg |
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| Vitamin B1 | 0.041mg | 0.07mg |
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| Vitamin B2 | 0.062mg | 0.06mg |
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| Vitamin B3 | 0.466mg | 0.5mg |
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| Vitamin B5 | 0.167mg | 0.14mg |
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| Vitamin B6 | 0.078mg | 0.23mg |
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| Folate | 17µg | 6µg |
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| Vitamin K | 14.8µg |
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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 | |
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
17%
22%
Minerals Daily Need Coverage Score
21%
14%
Comparison summary
Which food is lower in Cholesterol?
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries is lower in Saturated Fat (difference - 0.023g)
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 8mg)
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 minerals?
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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.