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Elderberry vs. Raisin — In-Depth Nutrition Comparison

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What are the main differences between Elderberry and Raisin?

  • Elderberry is richer in Vitamin C, and Fiber, while Raisin is higher in Copper, Potassium, Phosphorus, Magnesium, and Vitamin B2.
  • Elderberry's daily need coverage for Vitamin C is 37% higher.
  • Raisin has 2 times less Fiber than Elderberry. Elderberry has 7g of Fiber, while Raisin has 3.7g.

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

Infographic

Elderberry vs Raisin 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.
Contains less Sodium -45.5%
Contains more Calcium +31.6%
Contains more Iron +17.5%
Contains more Magnesium +540%
Contains more Phosphorus +159%
Contains more Potassium +167.5%
Contains more Zinc +100%
Contains more Copper +421.3%
Equal in Selenium - 0.6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains less Sodium -45.5%
Contains more Calcium +31.6%
Contains more Iron +17.5%
Contains more Magnesium +540%
Contains more Phosphorus +159%
Contains more Potassium +167.5%
Contains more Zinc +100%
Contains more Copper +421.3%
Equal in Selenium - 0.6

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.
:
7
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin C +1465.2%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +32.2%
Contains more Folate +20%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +108.3%
Contains more Vitamin B3 +53.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 7% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +1465.2%
Contains more Vitamin B5 +47.4%
Contains more Vitamin B6 +32.2%
Contains more Folate +20%
Contains more Vitamin B1 +51.4%
Contains more Vitamin B2 +108.3%
Contains more Vitamin B3 +53.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +417.2%
Contains more Protein +365.2%
Contains more Carbs +330.3%
Contains more Other +190.6%
Equal in Fats - 0.46
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Water +417.2%
Contains more Protein +365.2%
Contains more Carbs +330.3%
Contains more Other +190.6%
Equal in Fats - 0.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60.3%
Contains more Monounsaturated Fat +56.9%
Contains more Polyunsaturated fat +567.6%
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains less Saturated Fat -60.3%
Contains more Monounsaturated Fat +56.9%
Contains more Polyunsaturated fat +567.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Elderberry Raisin Opinion
Net carbs 11.4g 75.48g Raisin
Protein 0.66g 3.07g Raisin
Fats 0.5g 0.46g Elderberry
Carbs 18.4g 79.18g Raisin
Calories 73kcal 299kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g Elderberry
Fiber 7g 3.7g Elderberry
Calcium 38mg 50mg Raisin
Iron 1.6mg 1.88mg Raisin
Magnesium 5mg 32mg Raisin
Phosphorus 39mg 101mg Raisin
Potassium 280mg 749mg Raisin
Sodium 6mg 11mg Elderberry
Zinc 0.11mg 0.22mg Raisin
Copper 0.061mg 0.318mg Raisin
Manganese 0.299mg Raisin
Selenium 0.6µg 0.6µg
Vitamin A 600IU 0IU Elderberry
Vitamin A RAE 30µg 0µg Elderberry
Vitamin E 0.12mg Raisin
Vitamin C 36mg 2.3mg Elderberry
Vitamin B1 0.07mg 0.106mg Raisin
Vitamin B2 0.06mg 0.125mg Raisin
Vitamin B3 0.5mg 0.766mg Raisin
Vitamin B5 0.14mg 0.095mg Elderberry
Vitamin B6 0.23mg 0.174mg Elderberry
Folate 6µg 5µg Elderberry
Choline 11.1mg Raisin
Vitamin K 3.5µg Raisin
Tryptophan 0.013mg 0.05mg Raisin
Threonine 0.027mg 0.077mg Raisin
Isoleucine 0.027mg 0.057mg Raisin
Leucine 0.06mg 0.096mg Raisin
Lysine 0.026mg 0.084mg Raisin
Methionine 0.014mg 0.021mg Raisin
Phenylalanine 0.04mg 0.065mg Raisin
Valine 0.033mg 0.083mg Raisin
Histidine 0.015mg 0.072mg Raisin
Saturated Fat 0.023g 0.058g Elderberry
Monounsaturated Fat 0.08g 0.051g Elderberry
Polyunsaturated fat 0.247g 0.037g Elderberry
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

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

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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
11%
Raisin
Minerals Daily Need Coverage Score
14%
Elderberry
37%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 59.19g)
Which food contains less Sodium?
Elderberry
Elderberry contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 64)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.