Elderberry vs. Currant — In-Depth Nutrition Comparison
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Important differences between elderberries and currants
- Elderberries have more vitamin B6, vitamin A, fiber, and iron; however, currants have more vitamin C and copper.
- Elderberries' daily need coverage for vitamin B6 is 12% more.
- Elderberries have 14 times more vitamin A than currants. Elderberries have 600IU of vitamin A, while currants have 42IU.
The food varieties used in the comparison are Elderberries, raw and Currants, red, and white, raw.
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 | +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% |
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 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 FolateFolate | +33.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.23mg | 0.07mg | 12% |
| Fiber | 7g | 4.3g | 11% |
| Vitamin K | 11µg | 9% | |
| Manganese | 0.186mg | 8% | |
| Iron | 1.6mg | 1mg | 8% |
| Vitamin C | 36mg | 41mg | 6% |
| Copper | 0.061mg | 0.107mg | 5% |
| Fructose | 3.53g | 4% | |
| Vitamin B3 | 0.5mg | 0.1mg | 3% |
| Vitamin A | 30µg | 2µg | 3% |
| Vitamin B1 | 0.07mg | 0.04mg | 3% |
| Vitamin B5 | 0.14mg | 0.064mg | 2% |
| Carbs | 18.4g | 13.8g | 2% |
| Magnesium | 5mg | 13mg | 2% |
| Calories | 73kcal | 56kcal | 1% |
| Protein | 0.66g | 1.4g | 1% |
| Polyunsaturated fat | 0.247g | 0.088g | 1% |
| Choline | 7.6mg | 1% | |
| Vitamin B2 | 0.06mg | 0.05mg | 1% |
| Folate | 6µg | 8µg | 1% |
| Zinc | 0.11mg | 0.23mg | 1% |
| Phosphorus | 39mg | 44mg | 1% |
| Calcium | 38mg | 33mg | 1% |
| Vitamin E | 0.1mg | 1% | |
| 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
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
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
~equal in
Other
~0.65g
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
0.017 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% |
