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Acerola vs. Elderberry — In-Depth Nutrition Comparison

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How are Acerola and Elderberry different?

  • Acerola is higher in Vitamin C, however, Elderberry is richer in Fiber, Iron, and Vitamin B6.
  • Daily need coverage for Vitamin C from Acerola is 1824% higher.
  • Acerola contains 4 times more Magnesium than Elderberry. While Acerola contains 18mg of Magnesium, Elderberry contains only 5mg.

Acerola, (west indian cherry), raw and Elderberries, raw are the varieties used in this article.

Infographic

Acerola 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.
Contains more Magnesium +260%
Contains more Copper +41%
Contains more Calcium +216.7%
Contains more Iron +700%
Contains more Phosphorus +254.5%
Contains more Potassium +91.8%
Contains less Sodium -14.3%
Equal in Zinc - 0.11
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 13% 5% 13% 1% 3% 29% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Contains more Magnesium +260%
Contains more Copper +41%
Contains more Calcium +216.7%
Contains more Iron +700%
Contains more Phosphorus +254.5%
Contains more Potassium +91.8%
Contains less Sodium -14.3%
Equal in Zinc - 0.11
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 +27.8%
Contains more Vitamin C +4560%
Contains more Vitamin B5 +120.7%
Contains more Folate +133.3%
Contains more Vitamin B1 +250%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +2455.6%
Equal in Vitamin B2 - 0.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 0% 0% 5592% 5% 14% 8% 19% 3% 11% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0% 0%
Contains more Vitamin A +27.8%
Contains more Vitamin C +4560%
Contains more Vitamin B5 +120.7%
Contains more Folate +133.3%
Contains more Vitamin B1 +250%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +2455.6%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +14.5%
Contains more Protein +65%
Contains more Fats +66.7%
Contains more Carbs +139.3%
Contains more Other +220%
8% 91%
Protein: 0.4 g
Fats: 0.3 g
Carbs: 7.69 g
Water: 91.41 g
Other: 0.2 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Water +14.5%
Contains more Protein +65%
Contains more Fats +66.7%
Contains more Carbs +139.3%
Contains more Other +220%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.2%
Contains more Polyunsaturated fat +174.4%
Equal in Monounsaturated Fat - 0.08
28% 34% 38%
Saturated Fat: 0.068 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.09 g
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains less Saturated Fat -66.2%
Contains more Polyunsaturated fat +174.4%
Equal in Monounsaturated Fat - 0.08

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Acerola Elderberry Opinion
Net carbs 6.59g 11.4g Elderberry
Protein 0.4g 0.66g Elderberry
Fats 0.3g 0.5g Elderberry
Carbs 7.69g 18.4g Elderberry
Calories 32kcal 73kcal Elderberry
Fiber 1.1g 7g Elderberry
Calcium 12mg 38mg Elderberry
Iron 0.2mg 1.6mg Elderberry
Magnesium 18mg 5mg Acerola
Phosphorus 11mg 39mg Elderberry
Potassium 146mg 280mg Elderberry
Sodium 7mg 6mg Elderberry
Zinc 0.1mg 0.11mg Elderberry
Copper 0.086mg 0.061mg Acerola
Selenium 0.6µg 0.6µg
Vitamin A 767IU 600IU Acerola
Vitamin A RAE 38µg 30µg Acerola
Vitamin C 1677.6mg 36mg Acerola
Vitamin B1 0.02mg 0.07mg Elderberry
Vitamin B2 0.06mg 0.06mg
Vitamin B3 0.4mg 0.5mg Elderberry
Vitamin B5 0.309mg 0.14mg Acerola
Vitamin B6 0.009mg 0.23mg Elderberry
Folate 14µg 6µg Acerola
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry
Saturated Fat 0.068g 0.023g Elderberry
Monounsaturated Fat 0.082g 0.08g Acerola
Polyunsaturated fat 0.09g 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acerola Elderberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
438%
Acerola
20%
Elderberry
Minerals Daily Need Coverage Score
8%
Acerola
14%
Elderberry

Comparison summary

Which food contains less Sodium?
Elderberry
Elderberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.045g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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?
?
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.

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. Acerola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171686/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.