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Salmonberries vs. Sour cherry — In-Depth Nutrition Comparison

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What are the main differences between salmonberries and sour cherries?

  • Sour cherries have less manganese, vitamin C, and vitamin K than salmonberries.
  • Salmonberries' daily need coverage for manganese is 45% higher.
  • Salmonberries have 31 times more vitamin C than sour cherries. Salmonberries have 9.2mg of vitamin C, while sour cherries have 0.3mg.
  • Salmonberries contain less sugar.

We used Salmonberries, raw (Alaska Native) and Cherries, sour, canned, water pack, drained types in this comparison.

Infographic

Salmonberries vs Sour cherry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.9% 9.7% 15% 10% 7.6% 12% 1.8% 143% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 24% 0% 1.9% 6.9% 0.52% 7.7% 0%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +18.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +68.8%
Contains more ManganeseManganese +1764.4%
Contains more IronIron +60%
Contains less SodiumSodium -71.4%
~equal in Potassium ~115mg
~equal in Selenium ~µg

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 31% 17% 32% 0% 10% 14% 8.7% 10% 18% 0% 37% 13% 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 1% 0% 0% 0% 6.3% 15% 4.9% 2.5% 11% 0% 20% 0% 0%
Contains more Vitamin CVitamin C +2966.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +64%
Contains more Vitamin B3Vitamin B3 +79.2%
Contains more Vitamin B5Vitamin B5 +307.3%
Contains more Vitamin B6Vitamin B6 +66%
Contains more Vitamin KVitamin K +82.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.065mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmonberries Sour cherry DV% diff.
Manganese 1.1mg 0.059mg 45%
Vitamin E 1.61mg 11%
Vitamin C 9.2mg 0.3mg 10%
Vitamin A 50µg 6%
Vitamin K 14.8µg 8.1µg 6%
Folate 17µg 4%
Vitamin B5 0.167mg 0.041mg 3%
Iron 0.4mg 0.64mg 3%
Fiber 1.9g 1.2g 3%
Copper 0.03mg 3%
Zinc 0.28mg 0.07mg 2%
Vitamin B6 0.078mg 0.047mg 2%
Magnesium 15mg 8mg 2%
Phosphorus 27mg 16mg 2%
Vitamin B3 0.466mg 0.26mg 1%
Vitamin B1 0.041mg 0.025mg 1%
Fructose 1.75g 2.79g 1%
Calories 47kcal 42kcal 0%
Protein 0.85g 0.69g 0%
Fats 0.33g 0.21g 0%
Carbs 10.05g 10.45g 0%
Net carbs 8.15g 9.25g N/A
Calcium 13mg 11mg 0%
Potassium 110mg 115mg 0%
Sugar 3.66g 6.99g N/A
Sodium 14mg 4mg 0%
Vitamin B2 0.062mg 0.065mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
10% 88%
Protein: 0.69 g
Fats: 0.21 g
Carbs: 10.45 g
Water: 88.31 g
Other: 0.34 g
Contains more ProteinProtein +23.2%
Contains more FatsFats +57.1%
Contains more OtherOther +64.7%
~equal in Carbs ~10.45g
~equal in Water ~88.31g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
60% 40%
Starch: 0 g
Sucrose: 0.01 g
Glucose: 4.19 g
Fructose: 2.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +100%
Contains more GlucoseGlucose +120.5%
Contains more FructoseFructose +59.4%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/nutrients
  2. Sour cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167769/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.