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% |
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% |
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% |
