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  6. Boysenberry vs. Elderberry

Boysenberry vs. Elderberry — In-Depth Nutrition Comparison

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A recap on differences between boysenberries and elderberries

  • Boysenberries are higher in folate, yet elderberries are higher in vitamin C, vitamin B6, vitamin A, iron, and fiber.
  • Elderberries cover your daily vitamin C needs 37% more than boysenberries.
  • Boysenberries contain 11 times more folate than elderberries. While boysenberries contain 63µg of folate, elderberries contain only 6µg.

Food varieties used in this article are Boysenberries, frozen, unsweetened and Elderberries, raw.

Infographic

Boysenberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Contains more MagnesiumMagnesium +220%
Contains more CopperCopper +31.1%
Contains more ZincZinc +100%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +40.7%
Contains more PotassiumPotassium +101.4%
Contains more IronIron +88.2%
Contains more PhosphorusPhosphorus +44.4%
Contains more SeleniumSelenium +200%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 1% 17% 0% 13% 8.5% 14% 15% 13% 0% 20% 47% 5.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +53.4%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +950%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1061.3%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin B6Vitamin B6 +310.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Boysenberry Elderberry DV% diff.
Vitamin C 3.1mg 36mg 37%
Manganese 0.547mg 24%
Folate 63µg 6µg 14%
Vitamin B6 0.056mg 0.23mg 13%
Iron 0.85mg 1.6mg 9%
Vitamin K 7.8µg 7%
Fiber 5.3g 7g 7%
Vitamin E 0.87mg 6%
Potassium 139mg 280mg 4%
Vitamin A 3µg 30µg 3%
Magnesium 16mg 5mg 3%
Vitamin B5 0.25mg 0.14mg 2%
Phosphorus 27mg 39mg 2%
Vitamin B3 0.767mg 0.5mg 2%
Copper 0.08mg 0.061mg 2%
Vitamin B2 0.037mg 0.06mg 2%
Carbs 12.19g 18.4g 2%
Choline 10.2mg 2%
Polyunsaturated fat 0.148g 0.247g 1%
Calories 50kcal 73kcal 1%
Vitamin B1 0.053mg 0.07mg 1%
Protein 1.1g 0.66g 1%
Calcium 27mg 38mg 1%
Selenium 0.2µg 0.6µg 1%
Zinc 0.22mg 0.11mg 1%
Fats 0.26g 0.5g 0%
Net carbs 6.89g 11.4g N/A
Sugar 6.89g N/A
Sodium 1mg 6mg 0%
Saturated fat 0.009g 0.023g 0%
Monounsaturated fat 0.025g 0.08g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.027mg 0%
Leucine 0.06mg 0%
Lysine 0.026mg 0%
Methionine 0.014mg 0%
Phenylalanine 0.04mg 0%
Valine 0.033mg 0%
Histidine 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 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 ProteinProtein +66.7%
Contains more FatsFats +92.3%
Contains more CarbsCarbs +50.9%
Contains more OtherOther +16.4%
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 14% 81%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.148 g
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Contains less Sat. FatSaturated fat -60.9%
Contains more Mono. FatMonounsaturated fat +220%
Contains more Poly. FatPolyunsaturated fat +66.9%

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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. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.