Cockles vs. Elderberry — In-Depth Nutrition Comparison
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What are the main differences between cockles and elderberries?
- Cockles have more iron, vitamin B3, and vitamin B2 than elderberries.
- Cockles' daily need coverage for iron is 183% higher.
- Elderberries have 6 times less vitamin B3 than cockles. Cockles have 3.2mg of vitamin B3, while elderberries have 0.5mg.
We used Cockles, raw (Alaska Native) and Elderberries, raw types in this comparison.
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 IronIron | +912.5% |
| Contains less SodiumSodium | -100% |
| Contains more CalciumCalcium | +26.7% |
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 B2Vitamin B2 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +540% |
| Contains more Vitamin B1Vitamin B1 | +600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 16.2mg | 1.6mg | 183% |
| Vitamin C | 36mg | 40% | |
| Fiber | 7g | 28% | |
| Protein | 13.5g | 0.66g | 26% |
| Vitamin B6 | 0.23mg | 18% | |
| Vitamin B3 | 3.2mg | 0.5mg | 17% |
| Vitamin B2 | 0.2mg | 0.06mg | 11% |
| Potassium | 280mg | 8% | |
| Copper | 0.061mg | 7% | |
| Phosphorus | 39mg | 6% | |
| Carbs | 4.7g | 18.4g | 5% |
| Vitamin B1 | 0.01mg | 0.07mg | 5% |
| Vitamin B5 | 0.14mg | 3% | |
| Vitamin A | 30µg | 3% | |
| Folate | 6µg | 2% | |
| Polyunsaturated fat | 0.247g | 2% | |
| Magnesium | 5mg | 1% | |
| Calcium | 30mg | 38mg | 1% |
| Zinc | 0.11mg | 1% | |
| Selenium | 0.6µg | 1% | |
| Calories | 79kcal | 73kcal | 0% |
| Fats | 0.7g | 0.5g | 0% |
| Net carbs | 4.7g | 11.4g | N/A |
| Sodium | 6mg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.5 g
Fats:
0.7 g
Carbs:
4.7 g
Water:
78.8 g
Other:
2.3 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +1945.5% |
| Contains more FatsFats | +40% |
| Contains more OtherOther | +259.4% |
| Contains more CarbsCarbs | +291.5% |
~equal in
Water
~79.8g
