Raspberry vs. Elderberry — In-Depth Nutrition Comparison
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Significant differences between raspberries and elderberries
- The amount of vitamin B6, iron, vitamin A, and vitamin C in elderberries is higher than in raspberries.
- Elderberries cover your daily vitamin B6 needs 13% more than raspberries.
- Elderberries have 4 times less magnesium than raspberries. Raspberries have 22mg of magnesium, while elderberries have 5mg.
Specific food types used in this comparison are Raspberries, raw and Elderberries, raw.
Infographic
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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 MagnesiumMagnesium | +340% |
| Contains more CopperCopper | +47.5% |
| Contains more ZincZinc | +281.8% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +52% |
| Contains more PotassiumPotassium | +85.4% |
| Contains more IronIron | +131.9% |
| Contains more PhosphorusPhosphorus | +34.5% |
| Contains more SeleniumSelenium | +200% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +19.6% |
| Contains more Vitamin B5Vitamin B5 | +135% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +250% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +37.4% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +118.8% |
| Contains more Vitamin B2Vitamin B2 | +57.9% |
| Contains more Vitamin B6Vitamin B6 | +318.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.67mg | 29% | |
| Vitamin B6 | 0.055mg | 0.23mg | 13% |
| Vitamin C | 26.2mg | 36mg | 11% |
| Iron | 0.69mg | 1.6mg | 11% |
| Vitamin K | 7.8µg | 7% | |
| Vitamin E | 0.87mg | 6% | |
| Folate | 21µg | 6µg | 4% |
| Magnesium | 22mg | 5mg | 4% |
| Vitamin B5 | 0.329mg | 0.14mg | 4% |
| Potassium | 151mg | 280mg | 4% |
| Fructose | 2.35g | 3% | |
| Vitamin A | 2µg | 30µg | 3% |
| Vitamin B1 | 0.032mg | 0.07mg | 3% |
| Zinc | 0.42mg | 0.11mg | 3% |
| Copper | 0.09mg | 0.061mg | 3% |
| Vitamin B2 | 0.038mg | 0.06mg | 2% |
| Carbs | 11.94g | 18.4g | 2% |
| Choline | 12.3mg | 2% | |
| Fiber | 6.5g | 7g | 2% |
| Calories | 52kcal | 73kcal | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Protein | 1.2g | 0.66g | 1% |
| Vitamin B3 | 0.598mg | 0.5mg | 1% |
| Calcium | 25mg | 38mg | 1% |
| Polyunsaturated fat | 0.375g | 0.247g | 1% |
| Phosphorus | 29mg | 39mg | 1% |
| Fats | 0.65g | 0.5g | 0% |
| Net carbs | 5.44g | 11.4g | N/A |
| Sugar | 4.42g | N/A | |
| Sodium | 1mg | 6mg | 0% |
| Saturated fat | 0.019g | 0.023g | 0% |
| Monounsaturated fat | 0.064g | 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:
1.2 g
Fats:
0.65 g
Carbs:
11.94 g
Water:
85.75 g
Other:
0.46 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +81.8% |
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +54.1% |
| Contains more OtherOther | +39.1% |
~equal in
Water
~79.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.375 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
| Contains less Sat. FatSaturated fat | -17.4% |
| Contains more Poly. FatPolyunsaturated fat | +51.8% |
| Contains more Mono. FatMonounsaturated fat | +25% |
