Elderberry vs. Chokecherries — In-Depth Nutrition Comparison
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What are the differences between Elderberry and Chokecherries?
- Elderberry is higher in Vitamin C, and Iron, however, Chokecherries are richer in Fiber.
- Chokecherries' daily need coverage for Fiber is 40% more.
- Chokecherries contain 51 times less Vitamin C than Elderberry. Elderberry contains 36mg of Vitamin C, while Chokecherries contain 0.7mg.
We used Elderberries, raw and Chokecherries, raw, pitted (Shoshone Bannock) types in this article.
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 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 | +1295.3% |
| 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% |
~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:
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% |
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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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| 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 | 156kcal |
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| Protein | 0.66g | 2.89g |
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| Fats | 0.5g | 0.98g |
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| Vitamin C | 36mg | 0.7mg |
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| Net carbs | 11.4g | 16.88g |
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| Carbs | 18.4g | 33.88g |
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| Magnesium | 5mg | 21mg |
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| Calcium | 38mg | 40mg |
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| Potassium | 280mg | 309mg |
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| Iron | 1.6mg | 0.4mg |
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| Sugar | 14.22g |
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| Fiber | 7g | 17g |
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| Copper | 0.061mg | 0.068mg |
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| Zinc | 0.11mg | 0.19mg |
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| Starch | 0.87g |
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| Phosphorus | 39mg | 45mg |
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| Sodium | 6mg | 2mg |
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| Vitamin A | 600IU | 43IU |
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| Vitamin A | 30µg | 2µg |
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| Vitamin E | 0.75mg |
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| Manganese | 0.192mg |
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| Selenium | 0.6µg | 1.7µg |
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| Vitamin B1 | 0.07mg | 0.029mg |
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| Vitamin B2 | 0.06mg | 0.058mg |
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| Vitamin B3 | 0.5mg | 0.672mg |
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| Vitamin B5 | 0.14mg | 0.33mg |
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| Vitamin B6 | 0.23mg | 0.193mg |
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| Vitamin K | 29.3µg |
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| Folate | 6µg | 10µg |
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| Saturated Fat | 0.023g |
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| Monounsaturated Fat | 0.08g |
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| Polyunsaturated fat | 0.247g |
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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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| Fructose | 5.38g |
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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%
15%
Minerals Daily Need Coverage Score
14%
15%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 14.22g)
Which food is lower in Cholesterol?
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Chokecherries contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Chokecherries is lower in Saturated Fat (difference - 0.023g)
Which food is richer in minerals?
Chokecherries is relatively richer in minerals
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?
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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.