Elderberry vs. Sea cucumber — In-Depth Nutrition Comparison
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How are elderberries and sea cucumber different?
- Elderberries are richer in iron and vitamin A, while sea cucumber is higher in vitamin B2 and vitamin B3.
- Sea cucumber covers your daily need for vitamin B2, 68% more than elderberries.
- Elderberries contain 3 times more iron than sea cucumber. Elderberries contain 1.6mg of iron, while sea cucumber contains 0.6mg.
Elderberries, raw and Sea cucumber, yane (Alaska Native) types were 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 MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +26.7% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +166.7% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +40% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1466.7% |
| Contains more Vitamin B3Vitamin B3 | +540% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B2 | 0.06mg | 0.94mg | 68% |
| Vitamin C | 36mg | 40% | |
| Fiber | 7g | 28% | |
| Protein | 0.66g | 13g | 25% |
| Vitamin B6 | 0.23mg | 18% | |
| Vitamin B3 | 0.5mg | 3.2mg | 17% |
| Iron | 1.6mg | 0.6mg | 13% |
| Potassium | 280mg | 8% | |
| Copper | 0.061mg | 7% | |
| Carbs | 18.4g | 0g | 6% |
| Phosphorus | 39mg | 6% | |
| Vitamin B5 | 0.14mg | 3% | |
| Vitamin A | 30µg | 3% | |
| Vitamin B1 | 0.07mg | 0.05mg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Folate | 6µg | 2% | |
| Calories | 73kcal | 56kcal | 1% |
| Selenium | 0.6µg | 1% | |
| Zinc | 0.11mg | 1% | |
| Calcium | 38mg | 30mg | 1% |
| Magnesium | 5mg | 1% | |
| Fats | 0.5g | 0.4g | 0% |
| Net carbs | 11.4g | 0g | N/A |
| Sodium | 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:
13 g
Fats:
0.4 g
Carbs:
0 g
Water:
80.7 g
Other:
5.9 g
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +1869.7% |
| Contains more OtherOther | +821.9% |
~equal in
Water
~80.7g
