Elderberry vs. Cranberry sauce — In-Depth Nutrition Comparison
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How are elderberries and cranberry sauce different?
- Elderberries have more vitamin C, fiber, vitamin B6, iron, vitamin A, potassium, and phosphorus than cranberry sauce.
- Daily need coverage for vitamin C for elderberries is 39% higher.
- Elderberries contain 18 times more vitamin A than cranberry sauce. While elderberries contain 600IU of vitamin A, cranberry sauce contains only 33IU.
Elderberries, raw and Cranberry sauce, canned, sweetened are the varieties used 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 MagnesiumMagnesium | +150% |
| Contains more CalciumCalcium | +1166.7% |
| Contains more PotassiumPotassium | +900% |
| Contains more IronIron | +290.2% |
| Contains more CopperCopper | +134.6% |
| Contains more ZincZinc | +266.7% |
| Contains more PhosphorusPhosphorus | +875% |
| Contains more SeleniumSelenium | +50% |
| Contains less SodiumSodium | -16.7% |
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 | +3500% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +366.7% |
| Contains more Vitamin B2Vitamin B2 | +185.7% |
| Contains more Vitamin B3Vitamin B3 | +400% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1542.9% |
| Contains more FolateFolate | +500% |
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:
0.9 g
Fats:
0.15 g
Carbs:
40.4 g
Water:
58.45 g
Other:
0.1 g
| Contains more FatsFats | +233.3% |
| Contains more WaterWater | +36.5% |
| Contains more OtherOther | +540% |
| Contains more ProteinProtein | +36.4% |
| Contains more CarbsCarbs | +119.6% |
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
0.007 g
Monounsaturated fat:
Mono. Fat
0.007 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +1042.9% |
| Contains more Poly. FatPolyunsaturated fat | +696.8% |
| Contains less Sat. FatSaturated fat | -69.6% |
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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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 36mg | 1mg | 39% |
| Fiber | 7g | 1.1g | 24% |
| Vitamin B6 | 0.23mg | 0.014mg | 17% |
| Iron | 1.6mg | 0.41mg | 15% |
| Fructose | 9.75g | 12% | |
| Carbs | 18.4g | 40.4g | 7% |
| Potassium | 280mg | 28mg | 7% |
| Vitamin E | 0.93mg | 6% | |
| Phosphorus | 39mg | 4mg | 5% |
| Vitamin B1 | 0.07mg | 0.015mg | 5% |
| Calories | 73kcal | 159kcal | 4% |
| Copper | 0.061mg | 0.026mg | 4% |
| Calcium | 38mg | 3mg | 4% |
| Vitamin B3 | 0.5mg | 0.1mg | 3% |
| Vitamin A | 30µg | 2µg | 3% |
| Manganese | 0.073mg | 3% | |
| Vitamin B5 | 0.14mg | 3% | |
| Vitamin B2 | 0.06mg | 0.021mg | 3% |
| Polyunsaturated fat | 0.247g | 0.031g | 1% |
| Choline | 3.8mg | 1% | |
| Folate | 6µg | 1µg | 1% |
| Fats | 0.5g | 0.15g | 1% |
| Vitamin K | 1.4µg | 1% | |
| Magnesium | 5mg | 2mg | 1% |
| Zinc | 0.11mg | 0.03mg | 1% |
| Protein | 0.66g | 0.9g | 0% |
| Net carbs | 11.4g | 39.3g | N/A |
| Sugar | 31.75g | N/A | |
| Sodium | 6mg | 5mg | 0% |
| Selenium | 0.6µg | 0.4µg | 0% |
| Saturated fat | 0.023g | 0.007g | 0% |
| Monounsaturated fat | 0.08g | 0.007g | 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% |
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
18%
3%
Minerals Daily Need Coverage Score
14%
4%
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 - 31.75g)
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Sodium?
Cranberry sauce contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Cranberry sauce is lower in Saturated fat (difference - 0.016g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)