Elderberry vs. Blueberry — In-Depth Nutrition Comparison
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How are elderberries and blueberries different?
- Elderberries are higher than blueberries in vitamin C, fiber, iron, vitamin B6, vitamin A, and potassium.
- Elderberries cover your daily need for vitamin C, 29% more than blueberries.
- Elderberries contain 11 times more vitamin A than blueberries. Elderberries contain 600IU of vitamin A, while blueberries contain 54IU.
Elderberries, raw and Blueberries, raw types were used in this article.
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 CalciumCalcium | +533.3% |
| Contains more PotassiumPotassium | +263.6% |
| Contains more IronIron | +471.4% |
| Contains more PhosphorusPhosphorus | +225% |
| Contains more SeleniumSelenium | +500% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more ZincZinc | +45.5% |
| Contains less SodiumSodium | -83.3% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 9.7mg | 29% |
| Fiber | 7g | 2.4g | 18% |
| Iron | 1.6mg | 0.28mg | 17% |
| Vitamin K | 19.3µg | 16% | |
| Manganese | 0.336mg | 15% | |
| Vitamin B6 | 0.23mg | 0.052mg | 14% |
| Fructose | 4.97g | 6% | |
| Potassium | 280mg | 77mg | 6% |
| Vitamin E | 0.57mg | 4% | |
| Phosphorus | 39mg | 12mg | 4% |
| Vitamin A | 30µg | 3µg | 3% |
| Vitamin B1 | 0.07mg | 0.037mg | 3% |
| Calcium | 38mg | 6mg | 3% |
| Calories | 73kcal | 57kcal | 1% |
| Polyunsaturated fat | 0.247g | 0.146g | 1% |
| Choline | 6mg | 1% | |
| Carbs | 18.4g | 14.49g | 1% |
| Selenium | 0.6µg | 0.1µg | 1% |
| Vitamin B2 | 0.06mg | 0.041mg | 1% |
| Vitamin B3 | 0.5mg | 0.418mg | 1% |
| Protein | 0.66g | 0.74g | 0% |
| Fats | 0.5g | 0.33g | 0% |
| Net carbs | 11.4g | 12.09g | N/A |
| Magnesium | 5mg | 6mg | 0% |
| Sugar | 9.96g | N/A | |
| Copper | 0.061mg | 0.057mg | 0% |
| Zinc | 0.11mg | 0.16mg | 0% |
| Starch | 0.03g | 0% | |
| Sodium | 6mg | 1mg | 0% |
| Vitamin B5 | 0.14mg | 0.124mg | 0% |
| Folate | 6µg | 6µg | 0% |
| Saturated fat | 0.023g | 0.028g | 0% |
| Monounsaturated fat | 0.08g | 0.047g | 0% |
| Tryptophan | 0.013mg | 0.003mg | 0% |
| Threonine | 0.027mg | 0.02mg | 0% |
| Isoleucine | 0.027mg | 0.023mg | 0% |
| Leucine | 0.06mg | 0.044mg | 0% |
| Lysine | 0.026mg | 0.013mg | 0% |
| Methionine | 0.014mg | 0.012mg | 0% |
| Phenylalanine | 0.04mg | 0.026mg | 0% |
| Valine | 0.033mg | 0.031mg | 0% |
| Histidine | 0.015mg | 0.011mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
0.74 g
Fats:
0.33 g
Carbs:
14.49 g
Water:
84.21 g
Other:
0.23 g
| Contains more FatsFats | +51.5% |
| Contains more CarbsCarbs | +27% |
| Contains more OtherOther | +178.3% |
| Contains more ProteinProtein | +12.1% |
~equal in
Water
~84.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
Saturated fat:
Sat. Fat
0.028 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.146 g
| Contains less Sat. FatSaturated fat | -17.9% |
| Contains more Mono. FatMonounsaturated fat | +70.2% |
| Contains more Poly. FatPolyunsaturated fat | +69.2% |
