Blackberry vs. Elderberry — In-Depth Nutrition Comparison
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Significant differences between blackberries and elderberries
- Blackberries have more copper; however, elderberries are richer in vitamin C, vitamin B6, iron, vitamin A, and fiber.
- Elderberries cover your daily vitamin C needs 17% more than blackberries.
- Elderberries have 5 times less zinc than blackberries. Blackberries have 0.53mg of zinc, while elderberries have 0.11mg.
Specific food types used in this comparison are Blackberries, 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 | +300% |
| Contains more CopperCopper | +170.5% |
| Contains more ZincZinc | +381.8% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +31% |
| Contains more PotassiumPotassium | +72.8% |
| Contains more IronIron | +158.1% |
| Contains more PhosphorusPhosphorus | +77.3% |
| Contains more SeleniumSelenium | +50% |
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 | +29.2% |
| Contains more Vitamin B5Vitamin B5 | +97.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +316.7% |
| Contains more Vitamin CVitamin C | +71.4% |
| Contains more Vitamin AVitamin A | +172.7% |
| Contains more Vitamin B1Vitamin B1 | +250% |
| Contains more Vitamin B2Vitamin B2 | +130.8% |
| Contains more Vitamin B6Vitamin B6 | +666.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.646mg | 28% | |
| Vitamin C | 21mg | 36mg | 17% |
| Vitamin K | 19.8µg | 17% | |
| Vitamin B6 | 0.03mg | 0.23mg | 15% |
| Iron | 0.62mg | 1.6mg | 12% |
| Copper | 0.165mg | 0.061mg | 12% |
| Vitamin E | 1.17mg | 8% | |
| Fiber | 5.3g | 7g | 7% |
| Folate | 25µg | 6µg | 5% |
| Magnesium | 20mg | 5mg | 4% |
| Zinc | 0.53mg | 0.11mg | 4% |
| Vitamin B1 | 0.02mg | 0.07mg | 4% |
| Carbs | 9.61g | 18.4g | 3% |
| Potassium | 162mg | 280mg | 3% |
| Vitamin B2 | 0.026mg | 0.06mg | 3% |
| Vitamin B5 | 0.276mg | 0.14mg | 3% |
| Fructose | 2.4g | 3% | |
| Calories | 43kcal | 73kcal | 2% |
| Phosphorus | 22mg | 39mg | 2% |
| Vitamin A | 11µg | 30µg | 2% |
| Choline | 8.5mg | 2% | |
| Protein | 1.39g | 0.66g | 1% |
| Calcium | 29mg | 38mg | 1% |
| Vitamin B3 | 0.646mg | 0.5mg | 1% |
| Protein per 100 calories | 3.2g | 0.9g | N/A |
| Calories per 10 g protein | 309kcal | 1106kcal | N/A |
| Weight per 100 calories | 233g | 137g | N/A |
| Fats | 0.49g | 0.5g | 0% |
| Net carbs | 4.31g | 11.4g | N/A |
| Sugar | 4.88g | N/A | |
| Sodium | 1mg | 6mg | 0% |
| Selenium | 0.4µg | 0.6µg | 0% |
| Saturated fat | 0.014g | 0.023g | 0% |
| Monounsaturated fat | 0.047g | 0.08g | 0% |
| Polyunsaturated fat | 0.28g | 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:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +110.6% |
| Contains more CarbsCarbs | +91.5% |
| Contains more OtherOther | +77.8% |
~equal in
Fats
~0.5g
~equal in
Water
~79.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 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 | -39.1% |
| Contains more Poly. FatPolyunsaturated fat | +13.4% |
| Contains more Mono. FatMonounsaturated fat | +70.2% |
