Chokecherries vs. Elderberry — In-Depth Nutrition Comparison
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What are the differences between chokecherries and elderberries?
- Chokecherries are higher in fiber; however, elderberries are richer in vitamin C and iron.
- Chokecherries' daily need coverage for fiber is 40% more.
- Elderberries contain 4 times less magnesium than chokecherries. Chokecherries contain 21mg of magnesium, while elderberries contain 5mg.
We used Chokecherries, raw, pitted (Shoshone Bannock) and Elderberries, raw types in this article.
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 more MagnesiumMagnesium | +320% |
| Contains more CopperCopper | +11.5% |
| Contains more ZincZinc | +72.7% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +183.3% |
| Contains more IronIron | +300% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +34.4% |
| Contains more Vitamin B5Vitamin B5 | +135.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin CVitamin C | +5042.9% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +141.4% |
| Contains more Vitamin B6Vitamin B6 | +19.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.89 g
Fats:
0.98 g
Carbs:
33.88 g
Water:
61.5 g
Other:
0.75 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +337.9% |
| Contains more FatsFats | +96% |
| Contains more CarbsCarbs | +84.1% |
| Contains more OtherOther | +17.2% |
| Contains more WaterWater | +29.8% |
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 Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 17g | 7g | 40% |
| Vitamin C | 0.7mg | 36mg | 39% |
| Vitamin K | 29.3µg | 24% | |
| Iron | 0.4mg | 1.6mg | 15% |
| Manganese | 0.192mg | 8% | |
| Fructose | 5.38g | 7% | |
| Carbs | 33.88g | 18.4g | 5% |
| Vitamin E | 0.75mg | 5% | |
| Vitamin B5 | 0.33mg | 0.14mg | 4% |
| Protein | 2.89g | 0.66g | 4% |
| Calories | 156kcal | 73kcal | 4% |
| Magnesium | 21mg | 5mg | 4% |
| Vitamin B6 | 0.193mg | 0.23mg | 3% |
| Vitamin A | 2µg | 30µg | 3% |
| Vitamin B1 | 0.029mg | 0.07mg | 3% |
| Selenium | 1.7µg | 0.6µg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Folate | 10µg | 6µg | 1% |
| Copper | 0.068mg | 0.061mg | 1% |
| Vitamin B3 | 0.672mg | 0.5mg | 1% |
| Fats | 0.98g | 0.5g | 1% |
| Potassium | 309mg | 280mg | 1% |
| Phosphorus | 45mg | 39mg | 1% |
| Zinc | 0.19mg | 0.11mg | 1% |
| Net carbs | 16.88g | 11.4g | N/A |
| Calcium | 40mg | 38mg | 0% |
| Sugar | 14.22g | N/A | |
| Starch | 0.87g | 0% | |
| Sodium | 2mg | 6mg | 0% |
| Vitamin B2 | 0.058mg | 0.06mg | 0% |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
15%
18%
Minerals Daily Need Coverage Score
15%
14%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 14.22g)
Which food is lower in Cholesterol?
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Chokecherries contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Chokecherries is lower in Saturated fat (difference - 0.023g)
Which food is richer in minerals?
Chokecherries is relatively richer in minerals
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 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.