Elderberries vs Blueberries
Nutrition comparison per 100 g serving
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Elderberries wins in 20 out of 29 nutrient categories
Elderberries: 20
vs
Blueberries: 6
(3 ties)
Overview
| Nutrient | Elderberries | Blueberries | Winner |
|---|---|---|---|
| Calories | 73 cal | 85 cal | |
| Protein | 0.7 g | 0.4 g | |
| Carbs | 18.4 g | 22.0 g | |
| Fat | 0.5 g | 0.1 g | |
| Fiber | 7 g | 2.2 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Elderberries | Blueberries | Winner |
|---|---|---|---|
| Choline, total | 0 MG | 5.5 MG | |
| Folate, total | 6 UG | 7 UG | |
| Niacin | 0.5 MG | 0.3 MG | |
| Pantothenic acid | 0.1 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.1 MG | |
| Thiamin | 0.1 MG | 0.0 MG | |
| Vitamin A, RAE | 30 UG | 2 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 36 MG | 1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.5 MG | |
| Vitamin K (phylloquinone) | 0 UG | 17.7 UG |
Minerals
| Mineral | Elderberries | Blueberries | Winner |
|---|---|---|---|
| Calcium, Ca | 38 MG | 6 MG | |
| Copper, Cu | 0.1 MG | 0.0 MG | |
| Iron, Fe | 1.6 MG | 0.4 MG | |
| Magnesium, Mg | 5 MG | 2 MG | |
| Manganese, Mn | 0 MG | 0.3 MG | |
| Phosphorus, P | 39 MG | 7 MG | |
| Potassium, K | 280 MG | 60 MG | |
| Selenium, Se | 0.6 UG | 0.2 UG | |
| Sodium, Na | 6 MG | 1 MG | |
| Zinc, Zn | 0.1 MG | 0.1 MG |