Chokecherries vs. Elderberry — In-Depth Nutrition Comparison
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What are the differences between chokecherries and elderberries?
- Chokecherries are higher in fiber, protein, and carbs; however, elderberries are richer in vitamin C and iron.
- Chokecherries' daily need coverage for fiber is 40% more.
- Elderberries contain 4 times less protein than chokecherries. Chokecherries contain 2.89g of protein, while elderberries contain 0.66g.
We used Chokecherries, raw, pitted (Shoshone Bannock) and Elderberries, raw types in this article.
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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.
| Contains more MagnesiumMagnesium | +320% |
| Contains more CopperCopper | +11.5% |
| Contains more ZincZinc | +72.7% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +183.3% |
| Contains more IronIron | +300% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +34.4% |
| Contains more Vitamin B5Vitamin B5 | +135.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +66.7% |
| Contains more Vitamin CVitamin C | +5042.9% |
| Contains more Vitamin AVitamin A | +1400% |
| Contains more Vitamin B1Vitamin B1 | +141.4% |
| Contains more Vitamin B6Vitamin B6 | +19.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 17g | 7g | 40% |
| Vitamin C | 0.7mg | 36mg | 39% |
| Vitamin K | 29.3µg | 24% | |
| Iron | 0.4mg | 1.6mg | 15% |
| Manganese | 0.192mg | 8% | |
| Fructose | 5.38g | 7% | |
| Carbs | 33.88g | 18.4g | 5% |
| Vitamin E | 0.75mg | 5% | |
| Calories | 156kcal | 73kcal | 4% |
| Protein | 2.89g | 0.66g | 4% |
| Magnesium | 21mg | 5mg | 4% |
| Vitamin B5 | 0.33mg | 0.14mg | 4% |
| Vitamin A | 2µg | 30µg | 3% |
| Vitamin B1 | 0.029mg | 0.07mg | 3% |
| Vitamin B6 | 0.193mg | 0.23mg | 3% |
| Selenium | 1.7µg | 0.6µg | 2% |
| Polyunsaturated fat | 0.247g | 2% | |
| Fats | 0.98g | 0.5g | 1% |
| Potassium | 309mg | 280mg | 1% |
| Copper | 0.068mg | 0.061mg | 1% |
| Zinc | 0.19mg | 0.11mg | 1% |
| Phosphorus | 45mg | 39mg | 1% |
| Vitamin B3 | 0.672mg | 0.5mg | 1% |
| Folate | 10µg | 6µg | 1% |
| Protein per 100 calories | 1.9g | 0.9g | N/A |
| Calories per 10 g protein | 540kcal | 1106kcal | N/A |
| Weight per 100 calories | 64g | 137g | N/A |
| Net carbs | 16.88g | 11.4g | N/A |
| Calcium | 40mg | 38mg | 0% |
| Sugar | 14.22g | N/A | |
| Starch | 0.87g | 0% | |
| Sodium | 2mg | 6mg | 0% |
| Vitamin B2 | 0.058mg | 0.06mg | 0% |
| Saturated fat | 0.023g | 0% | |
| Monounsaturated fat | 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:
2.89 g
Fats:
0.98 g
Carbs:
33.88 g
Water:
61.5 g
Other:
0.75 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +337.9% |
| Contains more FatsFats | +96% |
| Contains more CarbsCarbs | +84.1% |
| Contains more WaterWater | +29.8% |
