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  6. Elderberry vs. Blackberry

Elderberry vs. Blackberry — In-Depth Nutrition Comparison

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Significant differences between elderberries and blackberries

  • Elderberries have more vitamin C, vitamin B6, iron, vitamin A, and fiber; however, blackberries are richer in copper.
  • Elderberries cover your daily vitamin C needs 17% more than blackberries.
  • Blackberries have 8 times less vitamin B6 than elderberries. Elderberries have 0.23mg of vitamin B6, while blackberries have 0.03mg.

Specific food types used in this comparison are Elderberries, raw and Blackberries, raw.

Infographic

Elderberry vs Blackberry 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 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more CalciumCalcium +31%
Contains more PotassiumPotassium +72.8%
Contains more IronIron +158.1%
Contains more PhosphorusPhosphorus +77.3%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +300%
Contains more CopperCopper +170.5%
Contains more ZincZinc +381.8%
Contains less SodiumSodium -83.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 120% 0% 10% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 70% 0% 3.7% 23% 5% 6% 12% 17% 6.9% 0% 50% 19%
Contains more Vitamin CVitamin C +71.4%
Contains more Vitamin AVitamin A +172.7%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B6Vitamin B6 +666.7%
Contains more Vitamin B3Vitamin B3 +29.2%
Contains more Vitamin B5Vitamin B5 +97.1%
Contains more FolateFolate +316.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Blackberry DV% diff.
Manganese 0.646mg 28%
Vitamin C 36mg 21mg 17%
Vitamin K 19.8µg 17%
Vitamin B6 0.23mg 0.03mg 15%
Iron 1.6mg 0.62mg 12%
Copper 0.061mg 0.165mg 12%
Vitamin E 1.17mg 8%
Fiber 7g 5.3g 7%
Folate 6µg 25µg 5%
Magnesium 5mg 20mg 4%
Zinc 0.11mg 0.53mg 4%
Vitamin B1 0.07mg 0.02mg 4%
Carbs 18.4g 9.61g 3%
Potassium 280mg 162mg 3%
Vitamin B2 0.06mg 0.026mg 3%
Vitamin B5 0.14mg 0.276mg 3%
Fructose 2.4g 3%
Calories 73kcal 43kcal 2%
Phosphorus 39mg 22mg 2%
Vitamin A 30µg 11µg 2%
Choline 8.5mg 2%
Protein 0.66g 1.39g 1%
Calcium 38mg 29mg 1%
Vitamin B3 0.5mg 0.646mg 1%
Protein per 100 calories 0.9g 3.2g N/A
Calories per 10 g protein 1106kcal 309kcal N/A
Weight per 100 calories 137g 233g N/A
Fats 0.5g 0.49g 0%
Net carbs 11.4g 4.31g N/A
Sugar 4.88g N/A
Sodium 6mg 1mg 0%
Selenium 0.6µg 0.4µg 0%
Saturated fat 0.023g 0.014g 0%
Monounsaturated fat 0.08g 0.047g 0%
Polyunsaturated fat 0.247g 0.28g 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
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more CarbsCarbs +91.5%
Contains more OtherOther +77.8%
Contains more ProteinProtein +110.6%
Contains more WaterWater +10.5%
~equal in Fats ~0.49g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +70.2%
Contains less Sat. FatSaturated fat -39.1%
Contains more Poly. FatPolyunsaturated fat +13.4%

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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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.