Elderberry vs. Mulberry — In-Depth Nutrition Comparison
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How are elderberries and mulberries different?
- Elderberries are higher than mulberries in fiber and vitamin B6.
- Elderberries cover your daily need for fiber 21% more than mulberries.
- Elderberries contain 5 times more vitamin B6 than mulberries. Elderberries contain 0.23mg of vitamin B6, while mulberries contain 0.05mg.
Elderberries, raw and Mulberries, raw types were used 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 PotassiumPotassium | +44.3% |
| Contains less SodiumSodium | -40% |
| Contains more MagnesiumMagnesium | +260% |
| Contains more IronIron | +15.6% |
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 AVitamin A | +2900% |
| Contains more Vitamin B1Vitamin B1 | +141.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +360% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +68.3% |
| Contains more Vitamin B3Vitamin B3 | +24% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 7g | 1.7g | 21% |
| Vitamin B6 | 0.23mg | 0.05mg | 14% |
| Vitamin K | 7.8µg | 7% | |
| Vitamin E | 0.87mg | 6% | |
| Carbs | 18.4g | 9.8g | 3% |
| Magnesium | 5mg | 18mg | 3% |
| Potassium | 280mg | 194mg | 3% |
| Iron | 1.6mg | 1.85mg | 3% |
| Vitamin A | 30µg | 1µg | 3% |
| Vitamin B1 | 0.07mg | 0.029mg | 3% |
| Vitamin B2 | 0.06mg | 0.101mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Calories | 73kcal | 43kcal | 2% |
| Protein | 0.66g | 1.44g | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin B3 | 0.5mg | 0.62mg | 1% |
| Protein per 100 calories | 0.9g | 3.3g | N/A |
| Calories per 10 g protein | 1106kcal | 299kcal | N/A |
| Weight per 100 calories | 137g | 233g | N/A |
| Fats | 0.5g | 0.39g | 0% |
| Vitamin C | 36mg | 36.4mg | 0% |
| Net carbs | 11.4g | 8.1g | N/A |
| Calcium | 38mg | 39mg | 0% |
| Sugar | 8.1g | N/A | |
| Copper | 0.061mg | 0.06mg | 0% |
| Zinc | 0.11mg | 0.12mg | 0% |
| Phosphorus | 39mg | 38mg | 0% |
| Sodium | 6mg | 10mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Folate | 6µg | 6µg | 0% |
| Saturated fat | 0.023g | 0.027g | 0% |
| Monounsaturated fat | 0.08g | 0.041g | 0% |
| Polyunsaturated fat | 0.247g | 0.207g | 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:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
1.44 g
Fats:
0.39 g
Carbs:
9.8 g
Water:
87.68 g
Other:
0.69 g
| Contains more FatsFats | +28.2% |
| Contains more CarbsCarbs | +87.8% |
| Contains more ProteinProtein | +118.2% |
~equal in
Water
~87.68g
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
0.027 g
Monounsaturated fat:
Mono. Fat
0.041 g
Polyunsaturated fat:
Poly. Fat
0.207 g
| Contains less Sat. FatSaturated fat | -14.8% |
| Contains more Mono. FatMonounsaturated fat | +95.1% |
| Contains more Poly. FatPolyunsaturated fat | +19.3% |
