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  6. Elderberry vs. Strawberry

Elderberry vs. Strawberry — In-Depth Nutrition Comparison

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The main differences between elderberries and strawberries

  • Elderberries are richer in fiber, iron, vitamin B6, and vitamin A, yet strawberries are richer in vitamin C.
  • Daily need coverage for vitamin C for strawberries is 25% higher.
  • Elderberries contain 50 times more vitamin A than strawberries. Elderberries contain 600IU of vitamin A, while strawberries contain 12IU.

Food types used in this article are Elderberries, raw and Strawberries, raw.

Infographic

Elderberry vs Strawberry infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +83%
Contains more IronIron +290.2%
Contains more CopperCopper +27.1%
Contains more PhosphorusPhosphorus +62.5%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +160%
Contains more ZincZinc +27.3%
Contains less SodiumSodium -83.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin B1Vitamin B1 +191.7%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B6Vitamin B6 +389.4%
Contains more Vitamin CVitamin C +63.3%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Strawberry DV% diff.
Vitamin C 36mg 58.8mg 25%
Fiber 7g 2g 20%
Manganese 0.386mg 17%
Iron 1.6mg 0.41mg 15%
Vitamin B6 0.23mg 0.047mg 14%
Folate 6µg 24µg 5%
Vitamin B1 0.07mg 0.024mg 4%
Carbs 18.4g 7.68g 4%
Potassium 280mg 153mg 4%
Vitamin B2 0.06mg 0.022mg 3%
Vitamin A 30µg 1µg 3%
Fructose 2.44g 3%
Calories 73kcal 32kcal 2%
Magnesium 5mg 13mg 2%
Phosphorus 39mg 24mg 2%
Vitamin K 2.2µg 2%
Vitamin E 0.29mg 2%
Calcium 38mg 16mg 2%
Polyunsaturated fat 0.247g 0.155g 1%
Choline 5.7mg 1%
Vitamin B3 0.5mg 0.386mg 1%
Copper 0.061mg 0.048mg 1%
Protein 0.66g 0.67g 0%
Fats 0.5g 0.3g 0%
Net carbs 11.4g 5.68g N/A
Sugar 4.89g N/A
Zinc 0.11mg 0.14mg 0%
Starch 0.04g 0%
Sodium 6mg 1mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B5 0.14mg 0.125mg 0%
Saturated fat 0.023g 0.015g 0%
Monounsaturated fat 0.08g 0.043g 0%
Tryptophan 0.013mg 0.008mg 0%
Threonine 0.027mg 0.02mg 0%
Isoleucine 0.027mg 0.016mg 0%
Leucine 0.06mg 0.034mg 0%
Lysine 0.026mg 0.026mg 0%
Methionine 0.014mg 0.002mg 0%
Phenylalanine 0.04mg 0.019mg 0%
Valine 0.033mg 0.019mg 0%
Histidine 0.015mg 0.012mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more FatsFats +66.7%
Contains more CarbsCarbs +139.6%
Contains more OtherOther +60%
Contains more WaterWater +14%
~equal in Protein ~0.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains more Mono. FatMonounsaturated fat +86%
Contains more Poly. FatPolyunsaturated fat +59.4%
Contains less Sat. FatSaturated fat -34.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients
  2. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.