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 | +∞% |
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
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
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% |
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 |
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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%
5%
Minerals Daily Need Coverage Score
14%
6%
Comparison summary
Which food is lower in Cholesterol?
Sour cherry is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Sour cherry contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Sour cherry is lower in Saturated fat (difference - 0.023g)
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 6.99g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 41)
Which food is richer in minerals?
Elderberry is relatively richer in minerals
Which food is richer in vitamins?
Elderberry is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)