Elderberry vs. Gooseberry — In-Depth Nutrition Comparison
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A recap on differences between elderberries and gooseberries
- Elderberries are higher than gooseberries in iron, vitamin B6, fiber, and vitamin C.
- Elderberries cover your daily iron needs 16% more than gooseberries.
- Elderberries contain 3 times more vitamin B6 than gooseberries. While elderberries contain 0.23mg of vitamin B6, gooseberries contain only 0.08mg.
Food varieties used in this article are Elderberries, raw and Gooseberries, 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 | +52% |
| Contains more PotassiumPotassium | +41.4% |
| Contains more IronIron | +416.1% |
| Contains more PhosphorusPhosphorus | +44.4% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CopperCopper | +14.8% |
| 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 CVitamin C | +30% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B1Vitamin B1 | +75% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +187.5% |
| Contains more Vitamin B5Vitamin B5 | +104.3% |
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:
0.88 g
Fats:
0.58 g
Carbs:
10.18 g
Water:
87.87 g
Other:
0.49 g
| Contains more CarbsCarbs | +80.7% |
| Contains more OtherOther | +30.6% |
| Contains more ProteinProtein | +33.3% |
| Contains more FatsFats | +16% |
| Contains more WaterWater | +10.1% |
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
0.038 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.317 g
| Contains less Sat. FatSaturated fat | -39.5% |
| Contains more Mono. FatMonounsaturated fat | +56.9% |
| Contains more Poly. FatPolyunsaturated fat | +28.3% |
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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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.6mg | 0.31mg | 16% |
| Vitamin B6 | 0.23mg | 0.08mg | 12% |
| Fiber | 7g | 4.3g | 11% |
| Vitamin C | 36mg | 27.7mg | 9% |
| Manganese | 0.144mg | 6% | |
| Vitamin B5 | 0.14mg | 0.286mg | 3% |
| Carbs | 18.4g | 10.18g | 3% |
| Vitamin B1 | 0.07mg | 0.04mg | 3% |
| Vitamin A | 30µg | 15µg | 2% |
| Vitamin B2 | 0.06mg | 0.03mg | 2% |
| Potassium | 280mg | 198mg | 2% |
| Vitamin E | 0.37mg | 2% | |
| Phosphorus | 39mg | 27mg | 2% |
| Vitamin B3 | 0.5mg | 0.3mg | 1% |
| Calories | 73kcal | 44kcal | 1% |
| Calcium | 38mg | 25mg | 1% |
| Magnesium | 5mg | 10mg | 1% |
| Copper | 0.061mg | 0.07mg | 1% |
| Protein | 0.66g | 0.88g | 0% |
| Fats | 0.5g | 0.58g | 0% |
| Net carbs | 11.4g | 5.88g | N/A |
| Zinc | 0.11mg | 0.12mg | 0% |
| Sodium | 6mg | 1mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Folate | 6µg | 6µg | 0% |
| Saturated fat | 0.023g | 0.038g | 0% |
| Monounsaturated fat | 0.08g | 0.051g | 0% |
| Polyunsaturated fat | 0.247g | 0.317g | 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 |
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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%
13%
Minerals Daily Need Coverage Score
14%
10%
Comparison summary
Which food contains less Sodium?
Gooseberry contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Elderberry is lower in Saturated fat (difference - 0.015g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 15)
Which food is cheaper?
Elderberry is cheaper (difference - $0.5)
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.