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  6. Elderberry vs. Currant

Elderberry vs. Currant — In-Depth Nutrition Comparison

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Important differences between elderberries and currants

  • Elderberries have more vitamin B6, fiber, and iron; however, currants have more vitamin C and copper.
  • Elderberries' daily need coverage for vitamin B6 is 12% more.
  • Elderberries have 2 times more fiber than currants. Elderberries have 7g of fiber, while currants have 4.3g.

The food varieties used in the comparison are Elderberries, raw and Currants, red, and white, raw.

Infographic

Elderberry vs Currant infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more CalciumCalcium +15.2%
Contains more IronIron +60%
Contains more MagnesiumMagnesium +160%
Contains more CopperCopper +75.4%
Contains more ZincZinc +109.1%
Contains more PhosphorusPhosphorus +12.8%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
~equal in Potassium ~275mg
~equal in Selenium ~0.6µg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 120% 0% 10% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 137% 0% 0.67% 2% 10% 12% 1.9% 3.8% 16% 0% 28% 6%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B1Vitamin B1 +75%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B5Vitamin B5 +118.8%
Contains more Vitamin B6Vitamin B6 +228.6%
Contains more Vitamin CVitamin C +13.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Currant DV% diff.
Vitamin B6 0.23mg 0.07mg 12%
Fiber 7g 4.3g 11%
Vitamin K 11µg 9%
Iron 1.6mg 1mg 8%
Manganese 0.186mg 8%
Vitamin C 36mg 41mg 6%
Copper 0.061mg 0.107mg 5%
Fructose 3.53g 4%
Vitamin A 30µg 2µg 3%
Vitamin B1 0.07mg 0.04mg 3%
Vitamin B3 0.5mg 0.1mg 3%
Carbs 18.4g 13.8g 2%
Magnesium 5mg 13mg 2%
Vitamin B5 0.14mg 0.064mg 2%
Calories 73kcal 56kcal 1%
Protein 0.66g 1.4g 1%
Calcium 38mg 33mg 1%
Zinc 0.11mg 0.23mg 1%
Phosphorus 39mg 44mg 1%
Vitamin E 0.1mg 1%
Vitamin B2 0.06mg 0.05mg 1%
Folate 6µg 8µg 1%
Choline 7.6mg 1%
Polyunsaturated fat 0.247g 0.088g 1%
Protein per 100 calories 0.9g 2.5g N/A
Calories per 10 g protein 1106kcal 400kcal N/A
Weight per 100 calories 137g 179g N/A
Fats 0.5g 0.2g 0%
Net carbs 11.4g 9.5g N/A
Potassium 280mg 275mg 0%
Sugar 7.37g N/A
Sodium 6mg 1mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.023g 0.017g 0%
Monounsaturated fat 0.08g 0.028g 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
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more FatsFats +150%
Contains more CarbsCarbs +33.3%
Contains more ProteinProtein +112.1%
~equal in Water ~83.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +185.7%
Contains more Poly. FatPolyunsaturated fat +180.7%
Contains less Sat. FatSaturated fat -26.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients
  2. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.