Elderberry vs. Roselle — In-Depth Nutrition Comparison
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How are elderberries and roselle different?
- Elderberries are higher in vitamin C and vitamin A; however, roselle is richer in calcium and magnesium.
- Daily need coverage for vitamin C for elderberries is 27% higher.
- Elderberries contain 2 times more vitamin A than roselle. While elderberries contain 600IU of vitamin A, roselle contains only 287IU.
Elderberries, raw and Roselle, raw are the varieties used in this article.
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 PotassiumPotassium | +34.6% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +920% |
| Contains more CalciumCalcium | +465.8% |
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 | +200% |
| Contains more Vitamin AVitamin A | +114.3% |
| Contains more Vitamin B1Vitamin B1 | +536.4% |
| Contains more Vitamin B2Vitamin B2 | +114.3% |
| Contains more Vitamin B3Vitamin B3 | +61.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 7g | 28% | |
| Vitamin C | 36mg | 12mg | 27% |
| Calcium | 38mg | 215mg | 18% |
| Vitamin B6 | 0.23mg | 18% | |
| Magnesium | 5mg | 51mg | 11% |
| Copper | 0.061mg | 7% | |
| Vitamin B1 | 0.07mg | 0.011mg | 5% |
| Vitamin B5 | 0.14mg | 3% | |
| Vitamin B2 | 0.06mg | 0.028mg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Folate | 6µg | 2% | |
| Carbs | 18.4g | 11.31g | 2% |
| Potassium | 280mg | 208mg | 2% |
| Iron | 1.6mg | 1.48mg | 2% |
| Vitamin A | 30µg | 14µg | 2% |
| Vitamin B3 | 0.5mg | 0.31mg | 1% |
| Calories | 73kcal | 49kcal | 1% |
| Protein | 0.66g | 0.96g | 1% |
| Selenium | 0.6µg | 1% | |
| Zinc | 0.11mg | 1% | |
| Fats | 0.5g | 0.64g | 0% |
| Net carbs | 11.4g | 11.31g | N/A |
| Phosphorus | 39mg | 37mg | 0% |
| Sodium | 6mg | 6mg | 0% |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 0.08g | 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:
0.96 g
Fats:
0.64 g
Carbs:
11.31 g
Water:
86.58 g
Other:
0.51 g
| Contains more CarbsCarbs | +62.7% |
| Contains more OtherOther | +25.5% |
| Contains more ProteinProtein | +45.5% |
| Contains more FatsFats | +28% |
~equal in
Water
~86.58g
