Gooseberry vs. Elderberry — In-Depth Nutrition Comparison
Compare
A recap on the differences between gooseberries and elderberries
- Elderberries are higher than gooseberries in iron, vitamin B6, fiber, and vitamin C.
- Elderberries cover your daily iron needs 16% more than gooseberries.
Food varieties used in this article are Gooseberries, raw and Elderberries, raw.
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.
| Contains more MagnesiumMagnesium | +100% |
| Contains more CopperCopper | +14.8% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +52% |
| Contains more PotassiumPotassium | +41.4% |
| Contains more IronIron | +416.1% |
| Contains more PhosphorusPhosphorus | +44.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +104.3% |
| Contains more Vitamin CVitamin C | +30% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B1Vitamin B1 | +75% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +187.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.31mg | 1.6mg | 16% |
| Vitamin B6 | 0.08mg | 0.23mg | 12% |
| Fiber | 4.3g | 7g | 11% |
| Vitamin C | 27.7mg | 36mg | 9% |
| Manganese | 0.144mg | 6% | |
| Carbs | 10.18g | 18.4g | 3% |
| Vitamin B1 | 0.04mg | 0.07mg | 3% |
| Vitamin B5 | 0.286mg | 0.14mg | 3% |
| Potassium | 198mg | 280mg | 2% |
| Phosphorus | 27mg | 39mg | 2% |
| Vitamin A | 15µg | 30µg | 2% |
| Vitamin E | 0.37mg | 2% | |
| Vitamin B2 | 0.03mg | 0.06mg | 2% |
| Calories | 44kcal | 73kcal | 1% |
| Magnesium | 10mg | 5mg | 1% |
| Calcium | 25mg | 38mg | 1% |
| Copper | 0.07mg | 0.061mg | 1% |
| Vitamin B3 | 0.3mg | 0.5mg | 1% |
| Protein | 0.88g | 0.66g | 0% |
| Protein per 100 calories | 2g | 0.9g | N/A |
| Calories per 10 g protein | 500kcal | 1106kcal | N/A |
| Weight per 100 calories | 227g | 137g | N/A |
| Fats | 0.58g | 0.5g | 0% |
| Net carbs | 5.88g | 11.4g | N/A |
| Zinc | 0.12mg | 0.11mg | 0% |
| Sodium | 1mg | 6mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Folate | 6µg | 6µg | 0% |
| Saturated fat | 0.038g | 0.023g | 0% |
| Monounsaturated fat | 0.051g | 0.08g | 0% |
| Polyunsaturated fat | 0.317g | 0.247g | 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:
0.88 g
Fats:
0.58 g
Carbs:
10.18 g
Water:
87.87 g
Other:
0.49 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +33.3% |
| Contains more FatsFats | +16% |
| Contains more CarbsCarbs | +80.7% |
~equal in
Water
~79.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.317 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
| Contains more Poly. FatPolyunsaturated fat | +28.3% |
| Contains less Sat. FatSaturated fat | -39.5% |
| Contains more Mono. FatMonounsaturated fat | +56.9% |
