Cranberries vs. Elderberry — In-Depth Nutrition Comparison
Compare
What are the main differences between cranberries and elderberries?
- Elderberries have more vitamin C, iron, fiber, vitamin B6, and potassium than cranberries.
- Elderberries' daily need coverage for vitamin C is 24% higher.
We used Cranberries, raw and Elderberries, raw types in this comparison.
Infographic
Infographic link
Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +20% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +375% |
| Contains more PotassiumPotassium | +250% |
| Contains more IronIron | +595.7% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +254.5% |
| Contains more SeleniumSelenium | +500% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +110.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +157.1% |
| Contains more Vitamin AVitamin A | +900% |
| Contains more Vitamin B1Vitamin B1 | +483.3% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +395% |
| Contains more Vitamin B6Vitamin B6 | +303.5% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 14mg | 36mg | 24% |
| Iron | 0.23mg | 1.6mg | 17% |
| Fiber | 3.6g | 7g | 14% |
| Vitamin B6 | 0.057mg | 0.23mg | 13% |
| Manganese | 0.267mg | 12% | |
| Vitamin E | 1.32mg | 9% | |
| Potassium | 80mg | 280mg | 6% |
| Vitamin B1 | 0.012mg | 0.07mg | 5% |
| Phosphorus | 11mg | 39mg | 4% |
| Vitamin K | 5µg | 4% | |
| Calcium | 8mg | 38mg | 3% |
| Vitamin A | 3µg | 30µg | 3% |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Vitamin B5 | 0.295mg | 0.14mg | 3% |
| Carbs | 11.97g | 18.4g | 2% |
| Vitamin B3 | 0.101mg | 0.5mg | 2% |
| Calories | 46kcal | 73kcal | 1% |
| Fats | 0.13g | 0.5g | 1% |
| Copper | 0.056mg | 0.061mg | 1% |
| Selenium | 0.1µg | 0.6µg | 1% |
| Folate | 1µg | 6µg | 1% |
| Choline | 5.5mg | 1% | |
| Polyunsaturated fat | 0.055g | 0.247g | 1% |
| Fructose | 0.67g | 1% | |
| Protein | 0.46g | 0.66g | 0% |
| Weight per 100 calories | 217g | 137g | N/A |
| Net carbs | 8.37g | 11.4g | N/A |
| Magnesium | 6mg | 5mg | 0% |
| Sugar | 4.27g | N/A | |
| Zinc | 0.09mg | 0.11mg | 0% |
| Sodium | 2mg | 6mg | 0% |
| Saturated fat | 0.008g | 0.023g | 0% |
| Monounsaturated fat | 0.018g | 0.08g | 0% |
| Tryptophan | 0.003mg | 0.013mg | 0% |
| Threonine | 0.028mg | 0.027mg | 0% |
| Isoleucine | 0.033mg | 0.027mg | 0% |
| Leucine | 0.053mg | 0.06mg | 0% |
| Lysine | 0.039mg | 0.026mg | 0% |
| Methionine | 0.003mg | 0.014mg | 0% |
| Phenylalanine | 0.036mg | 0.04mg | 0% |
| Valine | 0.045mg | 0.033mg | 0% |
| Histidine | 0.018mg | 0.015mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +43.5% |
| Contains more FatsFats | +284.6% |
| Contains more CarbsCarbs | +53.7% |
~equal in
Water
~79.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
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 | -65.2% |
| Contains more Mono. FatMonounsaturated fat | +344.4% |
| Contains more Poly. FatPolyunsaturated fat | +349.1% |
