Elderberry vs. Cranberries — In-Depth Nutrition Comparison
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What are the main differences between elderberries and cranberries?
- Elderberries have more vitamin C, iron, fiber, vitamin B6, vitamin A, and potassium than cranberries.
- Elderberries' daily need coverage for vitamin C is 24% higher.
- Cranberries have 10 times less vitamin A than elderberries. Elderberries have 600IU of vitamin A, while cranberries have 63IU.
We used Elderberries, raw and Cranberries, raw types in this comparison.
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 | +375% |
| Contains more PotassiumPotassium | +250% |
| Contains more IronIron | +595.7% |
| Contains more ZincZinc | +22.2% |
| Contains more PhosphorusPhosphorus | +254.5% |
| Contains more SeleniumSelenium | +500% |
| Contains more MagnesiumMagnesium | +20% |
| Contains less SodiumSodium | -66.7% |
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 | +157.1% |
| Contains more Vitamin AVitamin A | +900% |
| Contains more Vitamin B1Vitamin B1 | +483.3% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +395% |
| Contains more Vitamin B6Vitamin B6 | +303.5% |
| Contains more FolateFolate | +500% |
| Contains more Vitamin B5Vitamin B5 | +110.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 36mg | 14mg | 24% |
| Iron | 1.6mg | 0.23mg | 17% |
| Fiber | 7g | 3.6g | 14% |
| Vitamin B6 | 0.23mg | 0.057mg | 13% |
| Manganese | 0.267mg | 12% | |
| Vitamin E | 1.32mg | 9% | |
| Potassium | 280mg | 80mg | 6% |
| Vitamin B1 | 0.07mg | 0.012mg | 5% |
| Vitamin K | 5µg | 4% | |
| Phosphorus | 39mg | 11mg | 4% |
| Calcium | 38mg | 8mg | 3% |
| Vitamin B2 | 0.06mg | 0.02mg | 3% |
| Vitamin B5 | 0.14mg | 0.295mg | 3% |
| Vitamin A | 30µg | 3µg | 3% |
| Carbs | 18.4g | 11.97g | 2% |
| Vitamin B3 | 0.5mg | 0.101mg | 2% |
| Folate | 6µg | 1µg | 1% |
| Choline | 5.5mg | 1% | |
| Polyunsaturated fat | 0.247g | 0.055g | 1% |
| Calories | 73kcal | 46kcal | 1% |
| Fructose | 0.67g | 1% | |
| Copper | 0.061mg | 0.056mg | 1% |
| Selenium | 0.6µg | 0.1µg | 1% |
| Fats | 0.5g | 0.13g | 1% |
| Protein | 0.66g | 0.46g | 0% |
| Net carbs | 11.4g | 8.37g | N/A |
| Magnesium | 5mg | 6mg | 0% |
| Sugar | 4.27g | N/A | |
| Zinc | 0.11mg | 0.09mg | 0% |
| Sodium | 6mg | 2mg | 0% |
| Saturated fat | 0.023g | 0.008g | 0% |
| Monounsaturated fat | 0.08g | 0.018g | 0% |
| Tryptophan | 0.013mg | 0.003mg | 0% |
| Threonine | 0.027mg | 0.028mg | 0% |
| Isoleucine | 0.027mg | 0.033mg | 0% |
| Leucine | 0.06mg | 0.053mg | 0% |
| Lysine | 0.026mg | 0.039mg | 0% |
| Methionine | 0.014mg | 0.003mg | 0% |
| Phenylalanine | 0.04mg | 0.036mg | 0% |
| Valine | 0.033mg | 0.045mg | 0% |
| Histidine | 0.015mg | 0.018mg | 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:
0.46 g
Fats:
0.13 g
Carbs:
11.97 g
Water:
87.32 g
Other:
0.12 g
| Contains more ProteinProtein | +43.5% |
| Contains more FatsFats | +284.6% |
| Contains more CarbsCarbs | +53.7% |
| Contains more OtherOther | +433.3% |
~equal in
Water
~87.32g
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
0.008 g
Monounsaturated fat:
Mono. Fat
0.018 g
Polyunsaturated fat:
Poly. Fat
0.055 g
| Contains more Mono. FatMonounsaturated fat | +344.4% |
| Contains more Poly. FatPolyunsaturated fat | +349.1% |
| Contains less Sat. FatSaturated fat | -65.2% |
