Elderberry vs. Raspberry — In-Depth Nutrition Comparison
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Significant differences between elderberries and raspberries
- The amount of vitamin B6, iron, vitamin A, and vitamin C in elderberries is higher than in raspberries.
- Elderberries cover your daily vitamin B6 needs 13% more than raspberries.
- Raspberries have 18 times less vitamin A than elderberries. Elderberries have 600IU of vitamin A, while raspberries have 33IU.
Specific food types used in this comparison are Elderberries, raw and Raspberries, 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 | +85.4% |
| Contains more IronIron | +131.9% |
| Contains more PhosphorusPhosphorus | +34.5% |
| Contains more SeleniumSelenium | +200% |
| Contains more MagnesiumMagnesium | +340% |
| Contains more CopperCopper | +47.5% |
| Contains more ZincZinc | +281.8% |
| 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 | +37.4% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +118.8% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
| Contains more Vitamin B6Vitamin B6 | +318.2% |
| Contains more Vitamin B3Vitamin B3 | +19.6% |
| Contains more Vitamin B5Vitamin B5 | +135% |
| Contains more FolateFolate | +250% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.67mg | 29% | |
| Vitamin B6 | 0.23mg | 0.055mg | 13% |
| Vitamin C | 36mg | 26.2mg | 11% |
| Iron | 1.6mg | 0.69mg | 11% |
| Vitamin K | 7.8µg | 7% | |
| Vitamin E | 0.87mg | 6% | |
| Folate | 6µg | 21µg | 4% |
| Magnesium | 5mg | 22mg | 4% |
| Vitamin B5 | 0.14mg | 0.329mg | 4% |
| Potassium | 280mg | 151mg | 4% |
| Fructose | 2.35g | 3% | |
| Vitamin A | 30µg | 2µg | 3% |
| Vitamin B1 | 0.07mg | 0.032mg | 3% |
| Zinc | 0.11mg | 0.42mg | 3% |
| Copper | 0.061mg | 0.09mg | 3% |
| Vitamin B2 | 0.06mg | 0.038mg | 2% |
| Carbs | 18.4g | 11.94g | 2% |
| Choline | 12.3mg | 2% | |
| Fiber | 7g | 6.5g | 2% |
| Calories | 73kcal | 52kcal | 1% |
| Selenium | 0.6µg | 0.2µg | 1% |
| Protein | 0.66g | 1.2g | 1% |
| Vitamin B3 | 0.5mg | 0.598mg | 1% |
| Calcium | 38mg | 25mg | 1% |
| Polyunsaturated fat | 0.247g | 0.375g | 1% |
| Phosphorus | 39mg | 29mg | 1% |
| Fats | 0.5g | 0.65g | 0% |
| Net carbs | 11.4g | 5.44g | N/A |
| Sugar | 4.42g | N/A | |
| Sodium | 6mg | 1mg | 0% |
| Saturated fat | 0.023g | 0.019g | 0% |
| Monounsaturated fat | 0.08g | 0.064g | 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:
1.2 g
Fats:
0.65 g
Carbs:
11.94 g
Water:
85.75 g
Other:
0.46 g
| Contains more CarbsCarbs | +54.1% |
| Contains more OtherOther | +39.1% |
| Contains more ProteinProtein | +81.8% |
| Contains more FatsFats | +30% |
~equal in
Water
~85.75g
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
0.019 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.375 g
| Contains more Mono. FatMonounsaturated fat | +25% |
| Contains less Sat. FatSaturated fat | -17.4% |
| Contains more Poly. FatPolyunsaturated fat | +51.8% |
