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Currant vs. Elderberry — In-Depth Nutrition Comparison

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Important differences between Currant and Elderberry

  • Currant has more Vitamin C, and Copper, however, Elderberry has more Vitamin B6, Fiber, and Iron.
  • Elderberry's daily need coverage for Vitamin B6 is 12% more.
  • Currant has 3 times more Magnesium than Elderberry. Currant has 13mg of Magnesium, while Elderberry has 5mg.

The food varieties used in the comparison are Currants, red and white, raw and Elderberries, raw.

Infographic

Currant 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.
Contains more Magnesium +160%
Contains more Phosphorus +12.8%
Contains less Sodium -83.3%
Contains more Zinc +109.1%
Contains more Copper +75.4%
Contains more Calcium +15.2%
Contains more Iron +60%
Equal in Potassium - 280
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Contains more Magnesium +160%
Contains more Phosphorus +12.8%
Contains less Sodium -83.3%
Contains more Zinc +109.1%
Contains more Copper +75.4%
Contains more Calcium +15.2%
Contains more Iron +60%
Equal in Potassium - 280
Equal in Selenium - 0.6

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 C +13.9%
Contains more Folate +33.3%
Contains more Vitamin A +1328.6%
Contains more Vitamin B1 +75%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +400%
Contains more Vitamin B5 +118.8%
Contains more Vitamin B6 +228.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 5% 28%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0% 0%
Contains more Vitamin C +13.9%
Contains more Folate +33.3%
Contains more Vitamin A +1328.6%
Contains more Vitamin B1 +75%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +400%
Contains more Vitamin B5 +118.8%
Contains more Vitamin B6 +228.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +112.1%
Contains more Fats +150%
Contains more Carbs +33.3%
Equal in Water - 79.8
Equal in Other - 0.64
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 Protein +112.1%
Contains more Fats +150%
Contains more Carbs +33.3%
Equal in Water - 79.8
Equal in Other - 0.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +185.7%
Contains more Polyunsaturated fat +180.7%
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains less Saturated Fat -26.1%
Contains more Monounsaturated Fat +185.7%
Contains more Polyunsaturated fat +180.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Currant Elderberry
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Currant Elderberry Opinion
Net carbs 9.5g 11.4g Elderberry
Protein 1.4g 0.66g Currant
Fats 0.2g 0.5g Elderberry
Carbs 13.8g 18.4g Elderberry
Calories 56kcal 73kcal Elderberry
Fructose 3.53g Currant
Sugar 7.37g Elderberry
Fiber 4.3g 7g Elderberry
Calcium 33mg 38mg Elderberry
Iron 1mg 1.6mg Elderberry
Magnesium 13mg 5mg Currant
Phosphorus 44mg 39mg Currant
Potassium 275mg 280mg Elderberry
Sodium 1mg 6mg Currant
Zinc 0.23mg 0.11mg Currant
Copper 0.107mg 0.061mg Currant
Manganese 0.186mg Currant
Selenium 0.6µg 0.6µg
Vitamin A 42IU 600IU Elderberry
Vitamin A RAE 2µg 30µg Elderberry
Vitamin E 0.1mg Currant
Vitamin C 41mg 36mg Currant
Vitamin B1 0.04mg 0.07mg Elderberry
Vitamin B2 0.05mg 0.06mg Elderberry
Vitamin B3 0.1mg 0.5mg Elderberry
Vitamin B5 0.064mg 0.14mg Elderberry
Vitamin B6 0.07mg 0.23mg Elderberry
Folate 8µg 6µg Currant
Choline 7.6mg Currant
Vitamin K 11µg Currant
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry
Saturated Fat 0.017g 0.023g Currant
Monounsaturated Fat 0.028g 0.08g Elderberry
Polyunsaturated fat 0.088g 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Elderberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Currant
20%
Elderberry
Minerals Daily Need Coverage Score
17%
Currant
14%
Elderberry

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 7.37g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 25)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.5)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.006g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.