Elderberry vs. Cranberry sauce — In-Depth Nutrition Comparison
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How are elderberries and cranberry sauce different?
- Elderberries are higher in vitamin C, fiber, vitamin B6, iron, potassium, and phosphorus; however, cranberry sauce is richer in carbs.
- Daily need coverage for vitamin C for elderberries is 39% higher.
- Elderberries contain 16 times more vitamin B6 than cranberry sauce. While elderberries contain 0.23mg of vitamin B6, cranberry sauce contains only 0.014mg.
Elderberries, raw and Cranberry sauce, canned, sweetened are the varieties used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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% |
| Contains more ManganeseManganese | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
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% |
| Calcium | 38mg | 3mg | 4% |
| Copper | 0.061mg | 0.026mg | 4% |
| Vitamin A | 30µg | 2µg | 3% |
| Manganese | 0.073mg | 3% | |
| Vitamin B2 | 0.06mg | 0.021mg | 3% |
| Vitamin B3 | 0.5mg | 0.1mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Fats | 0.5g | 0.15g | 1% |
| Magnesium | 5mg | 2mg | 1% |
| Zinc | 0.11mg | 0.03mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Folate | 6µg | 1µg | 1% |
| Choline | 3.8mg | 1% | |
| Polyunsaturated fat | 0.247g | 0.031g | 1% |
| Protein | 0.66g | 0.9g | 0% |
| Weight per 100 calories | 137g | 63g | N/A |
| 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% |
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 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% |
