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Elderberry vs. Huckleberries — In-Depth Nutrition Comparison

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Differences between Elderberry and Huckleberries

  • Huckleberries contain less Vitamin C, and Iron than Elderberry.
  • Elderberry's daily need coverage for Vitamin C is 37% higher.
  • Huckleberries contain 5 times less Iron than Elderberry. Elderberry contains 1.6mg of Iron, while Huckleberries contain 0.3mg.

The food types used in this comparison are Elderberries, raw and Huckleberries, raw (Alaska Native).

Infographic

Elderberry vs Huckleberries 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 0% 4.5% 0% 11% 0% 0% 0% 1.3% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +153.3%
Contains more PotassiumPotassium +∞%
Contains more IronIron +433.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +∞%
~equal in Manganese ~mg

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% 36% 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 9.3% 4.7% 0% 0% 2.5% 6.9% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +1185.7%
Contains more Vitamin AVitamin A +659.5%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
9% 91%
Protein: 0.4 g
Fats: 0.1 g
Carbs: 8.7 g
Water: 90.7 g
Other: 0.1 g
Contains more ProteinProtein +65%
Contains more FatsFats +400%
Contains more CarbsCarbs +111.5%
Contains more OtherOther +540%
Contains more WaterWater +13.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Elderberry Huckleberries
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Elderberry Huckleberries Opinion
Calories 73kcal 37kcal Elderberry
Protein 0.66g 0.4g Elderberry
Fats 0.5g 0.1g Elderberry
Vitamin C 36mg 2.8mg Elderberry
Net carbs 11.4g 8.7g Elderberry
Carbs 18.4g 8.7g Elderberry
Magnesium 5mg Elderberry
Calcium 38mg 15mg Elderberry
Potassium 280mg Elderberry
Iron 1.6mg 0.3mg Elderberry
Fiber 7g Elderberry
Copper 0.061mg Elderberry
Zinc 0.11mg Elderberry
Phosphorus 39mg Elderberry
Sodium 6mg 10mg Elderberry
Vitamin A 600IU 79IU Elderberry
Vitamin A 30µg Elderberry
Selenium 0.6µg Elderberry
Vitamin B1 0.07mg 0.01mg Elderberry
Vitamin B2 0.06mg 0.03mg Elderberry
Vitamin B3 0.5mg 0.3mg Elderberry
Vitamin B5 0.14mg Elderberry
Vitamin B6 0.23mg Elderberry
Folate 6µg Elderberry
Saturated Fat 0.023g Huckleberries
Monounsaturated Fat 0.08g Elderberry
Polyunsaturated fat 0.247g Elderberry
Tryptophan 0.013mg Elderberry
Threonine 0.027mg Elderberry
Isoleucine 0.027mg Elderberry
Leucine 0.06mg Elderberry
Lysine 0.026mg Elderberry
Methionine 0.014mg Elderberry
Phenylalanine 0.04mg Elderberry
Valine 0.033mg Elderberry
Histidine 0.015mg Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Elderberry Huckleberries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
20%
Elderberry
2%
Huckleberries
Minerals Daily Need Coverage Score
14%
Elderberry
2%
Huckleberries

Comparison summary

Which food is lower in Cholesterol?
Huckleberries
Huckleberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Huckleberries
Huckleberries is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Elderberry
Elderberry contains less Sodium (difference - 4mg)
Which food is richer in minerals?
Elderberry
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry
Elderberry is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Huckleberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169808/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.