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Strawberry vs. Elderberry — In-Depth Nutrition Comparison

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The main differences between strawberries and elderberries

  • Strawberries are richer in vitamin C, yet elderberries are richer in fiber, iron, and vitamin B6.
  • Daily need coverage for vitamin C for strawberries is 25% higher.
  • Strawberries contain 4 times more folate than elderberries. Strawberries contain 24µg of folate, while elderberries contain 6µg.

Food types used in this article are Strawberries, raw and Elderberries, raw.

Infographic

Strawberry vs Elderberry infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Contains more MagnesiumMagnesium +160%
Contains more ZincZinc +27.3%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +137.5%
Contains more PotassiumPotassium +83%
Contains more IronIron +290.2%
Contains more CopperCopper +27.1%
Contains more PhosphorusPhosphorus +62.5%
Contains more SeleniumSelenium +50%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 196% 0% 0.33% 5.8% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 120% 0% 10% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5%
Contains more Vitamin CVitamin C +63.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin B1Vitamin B1 +191.7%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B6Vitamin B6 +389.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Strawberry Elderberry DV% diff.
Vitamin C 58.8mg 36mg 25%
Fiber 2g 7g 20%
Manganese 0.386mg 17%
Iron 0.41mg 1.6mg 15%
Vitamin B6 0.047mg 0.23mg 14%
Folate 24µg 6µg 5%
Carbs 7.68g 18.4g 4%
Potassium 153mg 280mg 4%
Vitamin B1 0.024mg 0.07mg 4%
Vitamin A 1µg 30µg 3%
Vitamin B2 0.022mg 0.06mg 3%
Fructose 2.44g 3%
Calories 32kcal 73kcal 2%
Magnesium 13mg 5mg 2%
Calcium 16mg 38mg 2%
Phosphorus 24mg 39mg 2%
Vitamin E 0.29mg 2%
Vitamin K 2.2µg 2%
Copper 0.048mg 0.061mg 1%
Vitamin B3 0.386mg 0.5mg 1%
Choline 5.7mg 1%
Polyunsaturated fat 0.155g 0.247g 1%
Protein 0.67g 0.66g 0%
Protein per 100 calories 2.1g 0.9g N/A
Calories per 10 g protein 478kcal 1106kcal N/A
Weight per 100 calories 313g 137g N/A
Fats 0.3g 0.5g 0%
Net carbs 5.68g 11.4g N/A
Sugar 4.89g N/A
Zinc 0.14mg 0.11mg 0%
Starch 0.04g 0%
Sodium 1mg 6mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B5 0.125mg 0.14mg 0%
Saturated fat 0.015g 0.023g 0%
Monounsaturated fat 0.043g 0.08g 0%
Tryptophan 0.008mg 0.013mg 0%
Threonine 0.02mg 0.027mg 0%
Isoleucine 0.016mg 0.027mg 0%
Leucine 0.034mg 0.06mg 0%
Lysine 0.026mg 0.026mg 0%
Methionine 0.002mg 0.014mg 0%
Phenylalanine 0.019mg 0.04mg 0%
Valine 0.019mg 0.033mg 0%
Histidine 0.012mg 0.015mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more WaterWater +14%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +139.6%
~equal in Protein ~0.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
7% 23% 71%
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 -34.8%
Contains more Mono. FatMonounsaturated fat +86%
Contains more Poly. FatPolyunsaturated fat +59.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/nutrients
  2. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.