Elderberry vs. Chokecherries — In-Depth Nutrition Comparison
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What are the differences between elderberries and chokecherries?
- Elderberries are higher in vitamin C, iron, and vitamin A; however, chokecherries are richer in fiber.
- Chokecherries' daily need coverage for fiber is 40% more.
- Chokecherries contain 51 times less vitamin C than elderberries. Elderberries contain 36mg of vitamin C, while chokecherries contain 0.7mg.
We used Elderberries, raw and Chokecherries, raw, pitted (Shoshone Bannock) types in this article.
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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 IronIron | +300% |
| Contains more MagnesiumMagnesium | +320% |
| Contains more PotassiumPotassium | +10.4% |
| Contains more CopperCopper | +11.5% |
| Contains more ZincZinc | +72.7% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +183.3% |
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 | +5042.9% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +141.4% |
| Contains more Vitamin B6Vitamin B6 | +19.2% |
| Contains more Vitamin B3Vitamin B3 | +34.4% |
| Contains more Vitamin B5Vitamin B5 | +135.7% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 7g | 17g | 40% |
| Vitamin C | 36mg | 0.7mg | 39% |
| Vitamin K | 29.3µg | 24% | |
| Iron | 1.6mg | 0.4mg | 15% |
| Manganese | 0.192mg | 8% | |
| Fructose | 5.38g | 7% | |
| Carbs | 18.4g | 33.88g | 5% |
| Vitamin E | 0.75mg | 5% | |
| Vitamin B5 | 0.14mg | 0.33mg | 4% |
| Protein | 0.66g | 2.89g | 4% |
| Calories | 73kcal | 156kcal | 4% |
| Magnesium | 5mg | 21mg | 4% |
| Vitamin B6 | 0.23mg | 0.193mg | 3% |
| Vitamin A | 30µg | 2µg | 3% |
| Vitamin B1 | 0.07mg | 0.029mg | 3% |
| Selenium | 0.6µg | 1.7µg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Folate | 6µg | 10µg | 1% |
| Copper | 0.061mg | 0.068mg | 1% |
| Vitamin B3 | 0.5mg | 0.672mg | 1% |
| Fats | 0.5g | 0.98g | 1% |
| Potassium | 280mg | 309mg | 1% |
| Phosphorus | 39mg | 45mg | 1% |
| Zinc | 0.11mg | 0.19mg | 1% |
| Net carbs | 11.4g | 16.88g | N/A |
| Calcium | 38mg | 40mg | 0% |
| Sugar | 14.22g | N/A | |
| Starch | 0.87g | 0% | |
| Sodium | 6mg | 2mg | 0% |
| Vitamin B2 | 0.06mg | 0.058mg | 0% |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 0.08g | 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
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
2.89 g
Fats:
0.98 g
Carbs:
33.88 g
Water:
61.5 g
Other:
0.75 g
| Contains more WaterWater | +29.8% |
| Contains more ProteinProtein | +337.9% |
| Contains more FatsFats | +96% |
| Contains more CarbsCarbs | +84.1% |
| Contains more OtherOther | +17.2% |
