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Elderberry vs. Boysenberry — In-Depth Nutrition Comparison

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A recap on differences between Elderberry and Boysenberry

  • Elderberry is higher in Vitamin C, Vitamin B6, Iron, and Fiber, yet Boysenberry is higher in Folate.
  • Elderberry covers your daily Vitamin C needs 37% more than Boysenberry.
  • Elderberry contains 4 times more Vitamin B6 than Boysenberry. While Elderberry contains 0.23mg of Vitamin B6, Boysenberry contains only 0.056mg.

Food varieties used in this article are Elderberries, raw and Boysenberries, frozen, unsweetened.

Infographic

Elderberry vs Boysenberry 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 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
Contains more CalciumCalcium +40.7%
Contains more PotassiumPotassium +101.4%
Contains more IronIron +88.2%
Contains more PhosphorusPhosphorus +44.4%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +220%
Contains more CopperCopper +31.1%
Contains more ZincZinc +100%
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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 120% 36% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 4% 17% 0% 13% 8.5% 14% 15% 13% 0% 20% 47% 5.6%
Contains more Vitamin CVitamin C +1061.3%
Contains more Vitamin AVitamin A +795.5%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin B6Vitamin B6 +310.7%
Contains more Vitamin B3Vitamin B3 +53.4%
Contains more Vitamin B5Vitamin B5 +78.6%
Contains more FolateFolate +950%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 g
Contains more FatsFats +92.3%
Contains more CarbsCarbs +50.9%
Contains more OtherOther +16.4%
Contains more ProteinProtein +66.7%
~equal in Water ~85.9g

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
5% 14% 81%
Saturated Fat: Sat. Fat 0.009 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains more Mono. FatMonounsaturated Fat +220%
Contains more Poly. FatPolyunsaturated fat +66.9%
Contains less Sat. FatSaturated Fat -60.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Boysenberry Opinion
Calories 73kcal 50kcal Elderberry
Protein 0.66g 1.1g Boysenberry
Fats 0.5g 0.26g Elderberry
Vitamin C 36mg 3.1mg Elderberry
Net carbs 11.4g 6.89g Elderberry
Carbs 18.4g 12.19g Elderberry
Magnesium 5mg 16mg Boysenberry
Calcium 38mg 27mg Elderberry
Potassium 280mg 139mg Elderberry
Iron 1.6mg 0.85mg Elderberry
Sugar 6.89g Elderberry
Fiber 7g 5.3g Elderberry
Copper 0.061mg 0.08mg Boysenberry
Zinc 0.11mg 0.22mg Boysenberry
Phosphorus 39mg 27mg Elderberry
Sodium 6mg 1mg Boysenberry
Vitamin A 600IU 67IU Elderberry
Vitamin A 30µg 3µg Elderberry
Vitamin E 0.87mg Boysenberry
Manganese 0.547mg Boysenberry
Selenium 0.6µg 0.2µg Elderberry
Vitamin B1 0.07mg 0.053mg Elderberry
Vitamin B2 0.06mg 0.037mg Elderberry
Vitamin B3 0.5mg 0.767mg Boysenberry
Vitamin B5 0.14mg 0.25mg Boysenberry
Vitamin B6 0.23mg 0.056mg Elderberry
Vitamin K 7.8µg Boysenberry
Folate 6µg 63µg Boysenberry
Choline 10.2mg Boysenberry
Saturated Fat 0.023g 0.009g Boysenberry
Monounsaturated Fat 0.08g 0.025g Elderberry
Polyunsaturated fat 0.247g 0.148g Elderberry
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Boysenberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Elderberry
13%
Boysenberry
Minerals Daily Need Coverage Score
14%
Elderberry
18%
Boysenberry

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 6.89g)
Which food contains less Sodium?
Boysenberry
Boysenberry contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Boysenberry
Boysenberry is lower in Saturated Fat (difference - 0.014g)
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 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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients
  2. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.