Mulberry vs. Elderberry — In-Depth Nutrition Comparison
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How are mulberries and elderberries different?
- Elderberries are higher than mulberries in fiber, vitamin B6, and vitamin A.
- Elderberries cover your daily need for fiber, 21% more than mulberries.
- Mulberries contain 4 times more magnesium than elderberries. Mulberries contain 18mg of magnesium, while elderberries contain 5mg.
Mulberries, raw and Elderberries, 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 MagnesiumMagnesium | +260% |
| Contains more IronIron | +15.6% |
| Contains more PotassiumPotassium | +44.3% |
| Contains less SodiumSodium | -40% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +68.3% |
| Contains more Vitamin B3Vitamin B3 | +24% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +2900% |
| Contains more Vitamin B1Vitamin B1 | +141.4% |
| Contains more Vitamin B6Vitamin B6 | +360% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 1.7g | 7g | 21% |
| Vitamin B6 | 0.05mg | 0.23mg | 14% |
| Vitamin K | 7.8µg | 7% | |
| Vitamin E | 0.87mg | 6% | |
| Carbs | 9.8g | 18.4g | 3% |
| Magnesium | 18mg | 5mg | 3% |
| Potassium | 194mg | 280mg | 3% |
| Iron | 1.85mg | 1.6mg | 3% |
| Vitamin A | 1µg | 30µg | 3% |
| Vitamin B1 | 0.029mg | 0.07mg | 3% |
| Vitamin B2 | 0.101mg | 0.06mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Calories | 43kcal | 73kcal | 2% |
| Protein | 1.44g | 0.66g | 2% |
| Choline | 12.3mg | 2% | |
| Vitamin B3 | 0.62mg | 0.5mg | 1% |
| Protein per 100 calories | 3.3g | 0.9g | N/A |
| Calories per 10 g protein | 299kcal | 1106kcal | N/A |
| Weight per 100 calories | 233g | 137g | N/A |
| Fats | 0.39g | 0.5g | 0% |
| Vitamin C | 36.4mg | 36mg | 0% |
| Net carbs | 8.1g | 11.4g | N/A |
| Calcium | 39mg | 38mg | 0% |
| Sugar | 8.1g | N/A | |
| Copper | 0.06mg | 0.061mg | 0% |
| Zinc | 0.12mg | 0.11mg | 0% |
| Phosphorus | 38mg | 39mg | 0% |
| Sodium | 10mg | 6mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Folate | 6µg | 6µg | 0% |
| Saturated fat | 0.027g | 0.023g | 0% |
| Monounsaturated fat | 0.041g | 0.08g | 0% |
| Polyunsaturated fat | 0.207g | 0.247g | 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:
1.44 g
Fats:
0.39 g
Carbs:
9.8 g
Water:
87.68 g
Other:
0.69 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
| Contains more ProteinProtein | +118.2% |
| Contains more FatsFats | +28.2% |
| Contains more CarbsCarbs | +87.8% |
~equal in
Water
~79.8g
~equal in
Other
~0.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.041 g
Polyunsaturated fat:
Poly. Fat
0.207 g
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 | -14.8% |
| Contains more Mono. FatMonounsaturated fat | +95.1% |
| Contains more Poly. FatPolyunsaturated fat | +19.3% |
