Elderberry vs. Salmonberries — In-Depth Nutrition Comparison
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Important differences between elderberries and salmonberries
- Salmonberries have less vitamin C, fiber, iron, and vitamin B6.
- Elderberries' daily need coverage for vitamin C is 30% more.
- Elderberries have 4 times more iron than salmonberries. Elderberries have 1.6mg of iron, while salmonberries have 0.4mg.
The food varieties used in the comparison are Elderberries, raw and Salmonberries, raw (Alaska Native).
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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 | +192.3% |
| Contains more PotassiumPotassium | +154.5% |
| Contains more IronIron | +300% |
| Contains more CopperCopper | +103.3% |
| Contains more PhosphorusPhosphorus | +44.4% |
| Contains less SodiumSodium | -57.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more ZincZinc | +154.5% |
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 | +291.3% |
| Contains more Vitamin B1Vitamin B1 | +70.7% |
| Contains more Vitamin B6Vitamin B6 | +194.9% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin B5Vitamin B5 | +19.3% |
| Contains more FolateFolate | +183.3% |
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:
0.85 g
Fats:
0.33 g
Carbs:
10.05 g
Water:
88.21 g
Other:
0.56 g
| Contains more FatsFats | +51.5% |
| Contains more CarbsCarbs | +83.1% |
| Contains more OtherOther | +14.3% |
| Contains more ProteinProtein | +28.8% |
| Contains more WaterWater | +10.5% |
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 Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.1mg | 48% | |
| Vitamin C | 36mg | 9.2mg | 30% |
| Fiber | 7g | 1.9g | 20% |
| Iron | 1.6mg | 0.4mg | 15% |
| Vitamin K | 14.8µg | 12% | |
| Vitamin B6 | 0.23mg | 0.078mg | 12% |
| Vitamin E | 1.61mg | 11% | |
| Potassium | 280mg | 110mg | 5% |
| Folate | 6µg | 17µg | 3% |
| Carbs | 18.4g | 10.05g | 3% |
| Calcium | 38mg | 13mg | 3% |
| Copper | 0.061mg | 0.03mg | 3% |
| Fructose | 1.75g | 2% | |
| Vitamin A | 30µg | 50µg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Vitamin B1 | 0.07mg | 0.041mg | 2% |
| Phosphorus | 39mg | 27mg | 2% |
| Zinc | 0.11mg | 0.28mg | 2% |
| Magnesium | 5mg | 15mg | 2% |
| Calories | 73kcal | 47kcal | 1% |
| Selenium | 0.6µg | 1% | |
| Vitamin B5 | 0.14mg | 0.167mg | 1% |
| Protein | 0.66g | 0.85g | 0% |
| Fats | 0.5g | 0.33g | 0% |
| Net carbs | 11.4g | 8.15g | N/A |
| Sugar | 3.66g | N/A | |
| Sodium | 6mg | 14mg | 0% |
| Vitamin B2 | 0.06mg | 0.062mg | 0% |
| Vitamin B3 | 0.5mg | 0.466mg | 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% |
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 | Equal | |
People also compare
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%
15%
Minerals Daily Need Coverage Score
14%
21%
Comparison summary
Which food is lower in Cholesterol?
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Salmonberries is lower in Saturated fat (difference - 0.023g)
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
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.