Elderberry vs. Blackberry juice — In-Depth Nutrition Comparison
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Differences between elderberries and blackberry juice
- Elderberries have more fiber, vitamin C, vitamin B6, and iron, while blackberry juice has more copper.
- Elderberries' daily need coverage for fiber is 28% higher.
- Blackberry juice contains 70 times less Fiber than elderberries. Elderberries contain 7g of Fiber, while blackberry juice contains 0.1g.
The food types used in this comparison are Elderberries, raw and Blackberry juice, canned.
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 CalciumCalcium | +216.7% |
| Contains more PotassiumPotassium | +107.4% |
| Contains more IronIron | +233.3% |
| Contains more PhosphorusPhosphorus | +225% |
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +320% |
| Contains more CopperCopper | +86.9% |
| Contains more ZincZinc | +272.7% |
| 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.
| Contains more Vitamin CVitamin C | +218.6% |
| Contains more Vitamin AVitamin A | +387.8% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +233.3% |
| Contains more Vitamin B3Vitamin B3 | +12.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +995.2% |
| Contains more FolateFolate | +66.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
0.3 g
Fats:
0.6 g
Carbs:
7.8 g
Water:
90.9 g
Other:
0.4 g
| Contains more ProteinProtein | +120% |
| Contains more CarbsCarbs | +135.9% |
| Contains more OtherOther | +60% |
| Contains more FatsFats | +20% |
| Contains more WaterWater | +13.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.023 g
Monounsaturated Fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
Saturated Fat:
Sat. Fat
0.018 g
Monounsaturated Fat:
Mono. Fat
0.058 g
Polyunsaturated fat:
Poly. Fat
0.344 g
| Contains more Mono. FatMonounsaturated Fat | +37.9% |
| Contains less Sat. FatSaturated Fat | -21.7% |
| Contains more Poly. FatPolyunsaturated fat | +39.3% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 73kcal | 38kcal |
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| Protein | 0.66g | 0.3g |
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| Fats | 0.5g | 0.6g |
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| Vitamin C | 36mg | 11.3mg |
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| Net carbs | 11.4g | 7.7g |
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| Carbs | 18.4g | 7.8g |
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| Magnesium | 5mg | 21mg |
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| Calcium | 38mg | 12mg |
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| Potassium | 280mg | 135mg |
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| Iron | 1.6mg | 0.48mg |
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| Sugar | 7.7g |
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| Fiber | 7g | 0.1g |
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| Copper | 0.061mg | 0.114mg |
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| Zinc | 0.11mg | 0.41mg |
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| Phosphorus | 39mg | 12mg |
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| Sodium | 6mg | 1mg |
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| Vitamin A | 600IU | 123IU |
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| Vitamin A | 30µg | 6µg |
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| Vitamin E | 0.9mg |
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| Selenium | 0.6µg | 0.3µg |
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| Vitamin B1 | 0.07mg | 0.02mg |
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| Vitamin B2 | 0.06mg | 0.018mg |
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| Vitamin B3 | 0.5mg | 0.446mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.23mg | 0.021mg |
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| Vitamin K | 15.2µg |
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| Folate | 6µg | 10µg |
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| Choline | 6.6mg |
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| Saturated Fat | 0.023g | 0.018g |
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| Monounsaturated Fat | 0.08g | 0.058g |
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| Polyunsaturated fat | 0.247g | 0.344g |
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| Tryptophan | 0.013mg |
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| Threonine | 0.027mg |
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| Isoleucine | 0.027mg |
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| Leucine | 0.06mg |
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| Lysine | 0.026mg |
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| Methionine | 0.014mg |
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| Phenylalanine | 0.04mg |
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| Valine | 0.033mg |
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| Histidine | 0.015mg |
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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
20%
10%
Minerals Daily Need Coverage Score
14%
10%
Comparison summary
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 7.7g)
Which food contains less Sodium?
Blackberry juice contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Blackberry juice is lower in Saturated Fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.