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Blueberry vs. Elderberry — In-Depth Nutrition Comparison

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How are blueberries and elderberries different?

  • Elderberries are higher than blueberries in vitamin C, fiber, iron, vitamin B6, and potassium.
  • Elderberries cover your daily need for vitamin C 29% more than blueberries.

Blueberries, raw and Elderberries, raw types were used in this article.

Infographic

Blueberry vs Elderberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Contains more MagnesiumMagnesium +20%
Contains more ZincZinc +45.5%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +533.3%
Contains more PotassiumPotassium +263.6%
Contains more IronIron +471.4%
Contains more PhosphorusPhosphorus +225%
Contains more SeleniumSelenium +500%
~equal in Copper ~0.061mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 1% 11% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 120% 0% 10% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +271.1%
Contains more Vitamin AVitamin A +900%
Contains more Vitamin B1Vitamin B1 +89.2%
Contains more Vitamin B2Vitamin B2 +46.3%
Contains more Vitamin B3Vitamin B3 +19.6%
Contains more Vitamin B5Vitamin B5 +12.9%
Contains more Vitamin B6Vitamin B6 +342.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient Blueberry Elderberry DV% diff.
Vitamin C 9.7mg 36mg 29%
Fiber 2.4g 7g 18%
Iron 0.28mg 1.6mg 17%
Vitamin K 19.3µg 16%
Manganese 0.336mg 15%
Vitamin B6 0.052mg 0.23mg 14%
Potassium 77mg 280mg 6%
Fructose 4.97g 6%
Phosphorus 12mg 39mg 4%
Vitamin E 0.57mg 4%
Calcium 6mg 38mg 3%
Vitamin A 3µg 30µg 3%
Vitamin B1 0.037mg 0.07mg 3%
Calories 57kcal 73kcal 1%
Carbs 14.49g 18.4g 1%
Selenium 0.1µg 0.6µg 1%
Vitamin B2 0.041mg 0.06mg 1%
Vitamin B3 0.418mg 0.5mg 1%
Choline 6mg 1%
Polyunsaturated fat 0.146g 0.247g 1%
Protein 0.74g 0.66g 0%
Protein per 100 calories 1.3g 0.9g N/A
Calories per 10 g protein 770kcal 1106kcal N/A
Weight per 100 calories 175g 137g N/A
Fats 0.33g 0.5g 0%
Net carbs 12.09g 11.4g N/A
Magnesium 6mg 5mg 0%
Sugar 9.96g N/A
Copper 0.057mg 0.061mg 0%
Zinc 0.16mg 0.11mg 0%
Starch 0.03g 0%
Sodium 1mg 6mg 0%
Vitamin B5 0.124mg 0.14mg 0%
Folate 6µg 6µg 0%
Saturated fat 0.028g 0.023g 0%
Monounsaturated fat 0.047g 0.08g 0%
Tryptophan 0.003mg 0.013mg 0%
Threonine 0.02mg 0.027mg 0%
Isoleucine 0.023mg 0.027mg 0%
Leucine 0.044mg 0.06mg 0%
Lysine 0.013mg 0.026mg 0%
Methionine 0.012mg 0.014mg 0%
Phenylalanine 0.026mg 0.04mg 0%
Valine 0.031mg 0.033mg 0%
Histidine 0.011mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more ProteinProtein +12.1%
Contains more FatsFats +51.5%
Contains more CarbsCarbs +27%
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
7% 23% 71%
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 -17.9%
Contains more Mono. FatMonounsaturated fat +70.2%
Contains more Poly. FatPolyunsaturated fat +69.2%

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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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/nutrients
  2. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.