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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, and vitamin B6, yet strawberries are richer in vitamin C.
  • Daily need coverage for vitamin C for strawberries is 25% higher.
  • Elderberries contain 5 times more vitamin B6 than strawberries. Elderberries contain 0.23mg of vitamin B6, while strawberries contain 0.047mg.

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

Infographic

Elderberry vs Strawberry infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Contains more ManganeseManganese +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 120% 0% 10% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 196% 0% 0.33% 5.8% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18%
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 Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
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%
Carbs 18.4g 7.68g 4%
Potassium 280mg 153mg 4%
Vitamin B1 0.07mg 0.024mg 4%
Vitamin A 30µg 1µg 3%
Vitamin B2 0.06mg 0.022mg 3%
Fructose 2.44g 3%
Calories 73kcal 32kcal 2%
Magnesium 5mg 13mg 2%
Calcium 38mg 16mg 2%
Phosphorus 39mg 24mg 2%
Vitamin E 0.29mg 2%
Vitamin K 2.2µg 2%
Copper 0.061mg 0.048mg 1%
Vitamin B3 0.5mg 0.386mg 1%
Choline 5.7mg 1%
Polyunsaturated fat 0.247g 0.155g 1%
Protein 0.66g 0.67g 0%
Protein per 100 calories 0.9g 2.1g N/A
Calories per 10 g protein 1106kcal 478kcal N/A
Weight per 100 calories 137g 313g N/A
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 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.