Elderberry vs. Cranberries — In-Depth Nutrition Comparison
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What are the main differences between Elderberry and Cranberries?
- Elderberry has more Vitamin C, Iron, Fiber, Vitamin B6, and Potassium than Cranberries.
- Elderberry's daily need coverage for Vitamin C is 24% higher.
- Cranberries have 7 times less Iron than Elderberry. Elderberry has 1.6mg of Iron, while Cranberries have 0.23mg.
We used Elderberries, raw and Cranberries, raw types in this comparison.
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 | +375% |
| Contains more PotassiumPotassium | +250% |
| Contains more IronIron | +595.7% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +254.5% |
| Contains more SeleniumSelenium | +500% |
| Contains more MagnesiumMagnesium | +20% |
| Contains less SodiumSodium | -66.7% |
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 | +157.1% |
| Contains more Vitamin AVitamin A | +852.4% |
| Contains more Vitamin B1Vitamin B1 | +483.3% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +395% |
| Contains more Vitamin B6Vitamin B6 | +303.5% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin B5Vitamin B5 | +110.7% |
~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:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +43.5% |
| Contains more FatsFats | +284.6% |
| Contains more CarbsCarbs | +53.7% |
| Contains more OtherOther | +433.3% |
~equal in
Water
~87.32g
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
0.008 g
Monounsaturated Fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains more Mono. FatMonounsaturated Fat | +344.4% |
| Contains more Poly. FatPolyunsaturated fat | +349.1% |
| Contains less Sat. FatSaturated Fat | -65.2% |
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 Glycemic Index |
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| Rich in minerals |
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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 price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 73kcal | 46kcal |
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| Protein | 0.66g | 0.46g |
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| Fats | 0.5g | 0.13g |
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| Vitamin C | 36mg | 14mg |
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| Net carbs | 11.4g | 8.37g |
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| Carbs | 18.4g | 11.97g |
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| Magnesium | 5mg | 6mg |
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| Calcium | 38mg | 8mg |
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| Potassium | 280mg | 80mg |
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| Iron | 1.6mg | 0.23mg |
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| Sugar | 4.27g |
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| Fiber | 7g | 3.6g |
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| Copper | 0.061mg | 0.056mg |
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| Zinc | 0.11mg | 0.09mg |
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| Phosphorus | 39mg | 11mg |
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| Sodium | 6mg | 2mg |
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| Vitamin A | 600IU | 63IU |
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| Vitamin A | 30µg | 3µg |
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| Vitamin E | 1.32mg |
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| Manganese | 0.267mg |
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| Selenium | 0.6µg | 0.1µg |
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| Vitamin B1 | 0.07mg | 0.012mg |
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| Vitamin B2 | 0.06mg | 0.02mg |
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| Vitamin B3 | 0.5mg | 0.101mg |
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| Vitamin B5 | 0.14mg | 0.295mg |
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| Vitamin B6 | 0.23mg | 0.057mg |
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| Vitamin K | 5µg |
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| Folate | 6µg | 1µg |
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| Choline | 5.5mg |
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| Saturated Fat | 0.023g | 0.008g |
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| Monounsaturated Fat | 0.08g | 0.018g |
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| Polyunsaturated fat | 0.247g | 0.055g |
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| Tryptophan | 0.013mg | 0.003mg |
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| Threonine | 0.027mg | 0.028mg |
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| Isoleucine | 0.027mg | 0.033mg |
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| Leucine | 0.06mg | 0.053mg |
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| Lysine | 0.026mg | 0.039mg |
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| Methionine | 0.014mg | 0.003mg |
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| Phenylalanine | 0.04mg | 0.036mg |
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| Valine | 0.033mg | 0.045mg |
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| Histidine | 0.015mg | 0.018mg |
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| Fructose | 0.67g |
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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 |
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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%
8%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 4.27g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food contains less Sodium?
Cranberries contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Cranberries is lower in Saturated Fat (difference - 0.015g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.