Blackberry vs. Elderberry — Health Impact and Nutrition Comparison

Introduction

This article compares the nutritional profile and health impact of raw blackberry and elderberry (1, 2).

Sambucus nigra, known as European elderberry, is common in many parts of the world. It has black or blue-black berries and creamy flowers. Elderberry flowers and berries are used in folk medicine for pain relief and as a laxative and diuretic (3). Moreover, flowers are used for making sweet syrup. It is common to prepare juice, jams, and wine from elderberries.

Blackberry is a sweet, slightly tart berry from the family Rosaceae. It is commonly consumed raw as an additive to baked food products or ice cream. Blackberry is often used for making jams and juice.

The taste of elderberries is also often described as sweet and tart but with a slightly floral undertone. 

Nutrition

The nutritional infographics below are presented for 100g servings of raw elderberries and blackberries.

However, one average serving size of these berries per person is considered one cup, weighing about 145g.

Macronutrients

Elderberry is slightly denser in nutrients, consisting of 80% water and 20% nutrients, while blackberry is made up of 88% water and 12% nutrients.

The main macronutrient found in both these berries is carbohydrates - 18% for elderberry and 10% for blackberry.

The amounts of nutrients these foods provide are shown below.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Blackberry

2

Protein: 1.39 g

Fats: 0.49 g

Carbs: 9.61 g

Water: 88.15 g

Other: 0.36 g

Elderberry

3

Protein: 0.66 g

Fats: 0.5 g

Carbs: 18.4 g

Water: 79.8 g

Other: 0.64 g

Contains more ProteinProtein

+110.6%

Contains more CarbsCarbs	+91.5%
Contains more OtherOther	+77.8%

~equal in Fats ~0.5g

~equal in Water ~79.8g

Vitamins

Blackberry and elderberry are rich in different vitamins.

Elderberries are an excellent source of vitamin C: they are higher in vitamin C (36mg per 100g) than blackberries (21mg per 100g).

Blackberry is 4 times richer in folate and higher in vitamins B3 and B5, while elderberry provides more vitamins B1, B2, B6, and A.

Elderberry contains 8 times more vitamin B6 and 3 times more vitamins B1 and A.

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.

Blackberry

6

Elderberry

5

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+29.2%
Contains more Vitamin B5Vitamin B5	+97.1%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+316.7%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+71.4%
Contains more Vitamin AVitamin A	+172.7%
Contains more Vitamin B1Vitamin B1	+250%
Contains more Vitamin B2Vitamin B2	+130.8%
Contains more Vitamin B6Vitamin B6	+666.7%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

Minerals

Blackberry is 5 times higher in zinc, 4 times higher in magnesium, and 3 times higher in copper. Elderberry is also lower in sodium.

Elderberry is 3 times richer in iron and overall richer in calcium, phosphorus, potassium, and selenium.

You can compare the mineral composition of these two berries in the chart below.

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.

Blackberry

5

Elderberry

5

Contains more MagnesiumMagnesium	+300%
Contains more CopperCopper	+170.5%
Contains more ZincZinc	+381.8%
Contains less SodiumSodium	-83.3%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+31%
Contains more PotassiumPotassium	+72.8%
Contains more IronIron	+158.1%
Contains more PhosphorusPhosphorus	+77.3%
Contains more SeleniumSelenium	+50%

Health impact

Downsides

Besides the health benefits described above, blackberries and elderberries may also have harmful effects on your health.

The unripe seeds and raw berries of the elderberry tree contain some amounts of cyanide - a dangerous toxin that harms the electron transport chain and energy synthesis in the organism (12). Symptoms of consuming raw elderberries can be diarrhea, nausea, and vomiting.

In some cases, such as post-bowel surgery, it is recommended to follow a low-fiber diet. Being high-fiber foods, blackberries and elderberries should be excluded from the diet (13).

References

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients
3. https://pubmed.ncbi.nlm.nih.gov/24409980/
4. https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.2729
5. https://www.sciencedirect.com/science/article/pii/S1756464614002400
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4865070/
7. https://pubmed.ncbi.nlm.nih.gov/8527228/
8. https://www.mdpi.com/2076-3417/12/8/4004
9. https://pubmed.ncbi.nlm.nih.gov/35487829/
10. https://pubmed.ncbi.nlm.nih.gov/17201636/
11. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
12. Assessment report on Sambucus nigra L., fructus
13. What to eat after bowel surgery