Raisins vs Elderberries
Nutrition comparison per 100 g serving
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Raisins wins in 17 out of 29 nutrient categories
Raisins: 17
vs
Elderberries: 9
(3 ties)
Overview
| Nutrient | Raisins | Elderberries | Winner |
|---|---|---|---|
| Calories | 301 cal | 73 cal | |
| Protein | 3.3 g | 0.7 g | |
| Carbs | 80.0 g | 18.4 g | |
| Fat | 0.2 g | 0.5 g | |
| Fiber | 3.3 g | 7 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Raisins | Elderberries | Winner |
|---|---|---|---|
| Choline, total | 11.1 MG | 0 MG | |
| Folate, total | 3 UG | 6 UG | |
| Niacin | 1.1 MG | 0.5 MG | |
| Pantothenic acid | 0 MG | 0.1 MG | |
| Riboflavin | 0.2 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 30 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.3 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 3.2 MG | 36 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0 MG | |
| Vitamin K (phylloquinone) | 3.5 UG | 0 UG |
Minerals
| Mineral | Raisins | Elderberries | Winner |
|---|---|---|---|
| Calcium, Ca | 64 MG | 38 MG | |
| Copper, Cu | 0.2 MG | 0.1 MG | |
| Iron, Fe | 1.0 MG | 1.6 MG | |
| Magnesium, Mg | 35 MG | 5 MG | |
| Manganese, Mn | 0.2 MG | 0 MG | |
| Phosphorus, P | 101 MG | 39 MG | |
| Potassium, K | 746 MG | 280 MG | |
| Selenium, Se | 0.7 UG | 0.6 UG | |
| Sodium, Na | 24 MG | 6 MG | |
| Zinc, Zn | 0.4 MG | 0.1 MG |