Elderberry vs. Sour cherry — In-Depth Nutrition Comparison
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Significant differences between elderberries and sour cherries
- The amount of vitamin C, fiber, vitamin B6, and iron in elderberries is higher than in sour cherries.
- Elderberries cover your daily vitamin C needs 40% more than sour cherries.
- Sour cherries have 6 times less fiber than elderberries. Elderberries have 7g of fiber, while sour cherries have 1.2g.
Specific food types used in this comparison are Elderberries, raw and Cherries, sour, canned, water pack, drained.
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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 | +245.5% |
| Contains more PotassiumPotassium | +143.5% |
| Contains more IronIron | +150% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +57.1% |
| Contains more PhosphorusPhosphorus | +143.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +60% |
| Contains less SodiumSodium | -33.3% |
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 | +11900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +180% |
| Contains more Vitamin B3Vitamin B3 | +92.3% |
| Contains more Vitamin B5Vitamin B5 | +241.5% |
| Contains more Vitamin B6Vitamin B6 | +389.4% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 0.3mg | 40% |
| Fiber | 7g | 1.2g | 23% |
| Vitamin B6 | 0.23mg | 0.047mg | 14% |
| Iron | 1.6mg | 0.64mg | 12% |
| Vitamin K | 8.1µg | 7% | |
| Copper | 0.061mg | 7% | |
| Potassium | 280mg | 115mg | 5% |
| Vitamin B1 | 0.07mg | 0.025mg | 4% |
| Manganese | 0.059mg | 3% | |
| Vitamin A | 30µg | 3% | |
| Phosphorus | 39mg | 16mg | 3% |
| Fructose | 2.79g | 3% | |
| Calcium | 38mg | 11mg | 3% |
| Carbs | 18.4g | 10.45g | 3% |
| Calories | 73kcal | 42kcal | 2% |
| Vitamin B3 | 0.5mg | 0.26mg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Vitamin B5 | 0.14mg | 0.041mg | 2% |
| Folate | 6µg | 2% | |
| Selenium | 0.6µg | 1% | |
| Magnesium | 5mg | 8mg | 1% |
| Protein | 0.66g | 0.69g | 0% |
| Fats | 0.5g | 0.21g | 0% |
| Net carbs | 11.4g | 9.25g | N/A |
| Sugar | 6.99g | N/A | |
| Zinc | 0.11mg | 0.07mg | 0% |
| Sodium | 6mg | 4mg | 0% |
| Vitamin B2 | 0.06mg | 0.065mg | 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:
0.69 g
Fats:
0.21 g
Carbs:
10.45 g
Water:
88.31 g
Other:
0.34 g
| Contains more FatsFats | +138.1% |
| Contains more CarbsCarbs | +76.1% |
| Contains more OtherOther | +88.2% |
| Contains more WaterWater | +10.7% |
~equal in
Protein
~0.69g
