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Salmonberries vs. Chokecherries — In-Depth Nutrition Comparison

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Summary of differences between Salmonberries and Chokecherries

  • Salmonberries have more Manganese, Vitamin C, Vitamin E , and Vitamin A RAE, however, Chokecherries are higher in Fiber, Vitamin K, Vitamin B6, and Potassium.
  • Chokecherries covers your daily need of Fiber 60% more than Salmonberries.
  • Salmonberries have 25 times more Vitamin A RAE than Chokecherries. While Salmonberries have 50µg of Vitamin A RAE, Chokecherries have only 2µg.

These are the specific foods used in this comparison Salmonberries, raw (Alaska Native) and Chokecherries, raw, pitted (Shoshone Bannock).

Infographic

Salmonberries vs Chokecherries 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.
Contains more Zinc +47.4%
Contains more Manganese +472.9%
Contains more Calcium +207.7%
Contains more Magnesium +40%
Contains more Phosphorus +66.7%
Contains more Potassium +180.9%
Contains less Sodium -85.7%
Contains more Copper +126.7%
Equal in Iron - 0.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 11% 12% 10% 2% 8% 10% 144% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 15% 15% 20% 28% 1% 6% 23% 26% 10%
Contains more Zinc +47.4%
Contains more Manganese +472.9%
Contains more Calcium +207.7%
Contains more Magnesium +40%
Contains more Phosphorus +66.7%
Contains more Potassium +180.9%
Contains less Sodium -85.7%
Contains more Copper +126.7%
Equal in Iron - 0.4

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 A +1053.5%
Contains more Vitamin E +114.7%
Contains more Vitamin C +1214.3%
Contains more Vitamin B1 +41.4%
Contains more Folate +70%
Contains more Vitamin B3 +44.2%
Contains more Vitamin B5 +97.6%
Contains more Vitamin B6 +147.4%
Contains more Vitamin K +98%
Equal in Vitamin B2 - 0.058
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 30% 33% 0% 31% 11% 15% 9% 11% 18% 13% 0% 0% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 15% 0% 3% 8% 14% 13% 20% 45% 8% 0% 0% 74%
Contains more Vitamin A +1053.5%
Contains more Vitamin E +114.7%
Contains more Vitamin C +1214.3%
Contains more Vitamin B1 +41.4%
Contains more Folate +70%
Contains more Vitamin B3 +44.2%
Contains more Vitamin B5 +97.6%
Contains more Vitamin B6 +147.4%
Contains more Vitamin K +98%
Equal in Vitamin B2 - 0.058

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +43.4%
Contains more Protein +240%
Contains more Fats +197%
Contains more Carbs +237.1%
Contains more Other +33.9%
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
Contains more Water +43.4%
Contains more Protein +240%
Contains more Fats +197%
Contains more Carbs +237.1%
Contains more Other +33.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +365.8%
Contains more Fructose +207.4%
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Starch +∞%
Contains more Glucose +365.8%
Contains more Fructose +207.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmonberries Chokecherries
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmonberries Chokecherries Opinion
Net carbs 8.15g 16.88g Chokecherries
Protein 0.85g 2.89g Chokecherries
Fats 0.33g 0.98g Chokecherries
Carbs 10.05g 33.88g Chokecherries
Calories 47kcal 156kcal Chokecherries
Starch 0g 0.87g Chokecherries
Fructose 1.75g 5.38g Chokecherries
Sugar 3.66g 14.22g Salmonberries
Fiber 1.9g 17g Chokecherries
Calcium 13mg 40mg Chokecherries
Iron 0.4mg 0.4mg
Magnesium 15mg 21mg Chokecherries
Phosphorus 27mg 45mg Chokecherries
Potassium 110mg 309mg Chokecherries
Sodium 14mg 2mg Chokecherries
Zinc 0.28mg 0.19mg Salmonberries
Copper 0.03mg 0.068mg Chokecherries
Manganese 1.1mg 0.192mg Salmonberries
Selenium 1.7µg Chokecherries
Vitamin A 496IU 43IU Salmonberries
Vitamin A RAE 50µg 2µg Salmonberries
Vitamin E 1.61mg 0.75mg Salmonberries
Vitamin C 9.2mg 0.7mg Salmonberries
Vitamin B1 0.041mg 0.029mg Salmonberries
Vitamin B2 0.062mg 0.058mg Salmonberries
Vitamin B3 0.466mg 0.672mg Chokecherries
Vitamin B5 0.167mg 0.33mg Chokecherries
Vitamin B6 0.078mg 0.193mg Chokecherries
Folate 17µg 10µg Salmonberries
Vitamin K 14.8µg 29.3µg Chokecherries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmonberries Chokecherries
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
16%
Salmonberries
15%
Chokecherries
Minerals Daily Need Coverage Score
21%
Salmonberries
15%
Chokecherries

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 10.56g)
Which food contains less Sodium?
Chokecherries
Chokecherries contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Chokecherries
Chokecherries is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/nutrients
  2. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.