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Elderberry vs. Elderberry — In-Depth Nutrition Comparison

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What are the main differences between elderberries and elderberries?

    We used Elderberries, raw and Elderberries, raw types in this comparison.

    Infographic

    Elderberry vs Elderberry infographic
    Infographic link

    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.
    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 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
    ~equal in Magnesium ~5mg
    ~equal in Calcium ~38mg
    ~equal in Potassium ~280mg
    ~equal in Iron ~1.6mg
    ~equal in Copper ~0.061mg
    ~equal in Zinc ~0.11mg
    ~equal in Phosphorus ~39mg
    ~equal in Sodium ~6mg
    ~equal in Manganese ~mg
    ~equal in Selenium ~0.6µg

    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.
    Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
    Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
    ~equal in Vitamin C ~36mg
    ~equal in Vitamin A ~30µg
    ~equal in Vitamin E ~mg
    ~equal in Vitamin D ~µg
    ~equal in Vitamin B1 ~0.07mg
    ~equal in Vitamin B2 ~0.06mg
    ~equal in Vitamin B3 ~0.5mg
    ~equal in Vitamin B5 ~0.14mg
    ~equal in Vitamin B6 ~0.23mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~µg
    ~equal in Folate ~6µg
    ~equal in Choline ~mg

    All nutrients comparison - raw data values

    Nutrient Elderberry Elderberry DV% diff.
    Calories 73kcal 73kcal 0%
    Protein 0.66g 0.66g 0%
    Fats 0.5g 0.5g 0%
    Vitamin C 36mg 36mg 0%
    Net carbs 11.4g 11.4g N/A
    Carbs 18.4g 18.4g 0%
    Magnesium 5mg 5mg 0%
    Calcium 38mg 38mg 0%
    Potassium 280mg 280mg 0%
    Iron 1.6mg 1.6mg 0%
    Fiber 7g 7g 0%
    Copper 0.061mg 0.061mg 0%
    Zinc 0.11mg 0.11mg 0%
    Phosphorus 39mg 39mg 0%
    Sodium 6mg 6mg 0%
    Vitamin A 30µg 30µg 0%
    Selenium 0.6µg 0.6µg 0%
    Vitamin B1 0.07mg 0.07mg 0%
    Vitamin B2 0.06mg 0.06mg 0%
    Vitamin B3 0.5mg 0.5mg 0%
    Vitamin B5 0.14mg 0.14mg 0%
    Vitamin B6 0.23mg 0.23mg 0%
    Folate 6µg 6µg 0%
    Saturated fat 0.023g 0.023g 0%
    Monounsaturated fat 0.08g 0.08g 0%
    Polyunsaturated fat 0.247g 0.247g 0%
    Tryptophan 0.013mg 0.013mg 0%
    Threonine 0.027mg 0.027mg 0%
    Isoleucine 0.027mg 0.027mg 0%
    Leucine 0.06mg 0.06mg 0%
    Lysine 0.026mg 0.026mg 0%
    Methionine 0.014mg 0.014mg 0%
    Phenylalanine 0.04mg 0.04mg 0%
    Valine 0.033mg 0.033mg 0%
    Histidine 0.015mg 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
    18% 80%
    Protein: 0.66 g
    Fats: 0.5 g
    Carbs: 18.4 g
    Water: 79.8 g
    Other: 0.64 g
    ~equal in Protein ~0.66g
    ~equal in Fats ~0.5g
    ~equal in Carbs ~18.4g
    ~equal in Water ~79.8g
    ~equal in Other ~0.64g

    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
    7% 23% 71%
    Saturated fat: Sat. Fat 0.023 g
    Monounsaturated fat: Mono. Fat 0.08 g
    Polyunsaturated fat: Poly. Fat 0.247 g
    ~equal in Saturated fat ~0.023g
    ~equal in Monounsaturated fat ~0.08g
    ~equal in Polyunsaturated fat ~0.247g

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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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.