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Elderberry, raw vs Berries (average), raw: nutrition comparison

Per 100 g: 63 kcal for Elderberry, raw, versus 43 kcal for Berries (average), raw, a difference of 20 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.

Elderberry, raw

Fresh fruit100 g

Protein2.5 g 2.5 g

Fat1.7 g 1.7 g

Vitamin D0 µg 0 µg

Omega-30.5 g 0.5 g

Energy63 kcal 63 kcal

Protein+1.6 g

Fat+1.2 g

Vitamin Dequal

Omega-3+0.4 g

Energy+20 kcal

Berries (average), raw

Fresh fruit100 g

Protein0.9 g 0.9 g

Fat0.5 g 0.5 g

Vitamin D0 µg 0 µg

Omega-30.1 g 0.1 g

Energy43 kcal 43 kcal

Highest vitamin C content

Berries (average), raw contains 18 mg more vitamin C per 100 g.

Highest iron content

Elderberry, raw contains 1.3 mg more iron per 100 g.

Highest potassium content

Elderberry, raw contains 150 mg more potassium per 100 g.

Full comparison, nutrient by nutrient

Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.

Per 100 g	Elderberry, raw	Berries (average), raw
Macronutrients
Energy	63 kcal	43 kcal
Protein	2.5 g	0.9 g
Fat	1.7 g	0.5 g
of which saturated fat	0.1 g	0.1 g
of which polyunsaturated	1.1 g	0.3 g
of which omega-3	0.5 g	0.1 g
Carbohydrates	7.4 g	7 g
of which sugars	7.4 g	6.6 g
Dietary fibre	4 g	3.7 g
Water	80.9 g	88 g
Alcohol	0 g	0 g
Minerals
Calcium	37 mg	20 mg
Iron	1.6 mg	0.3 mg
Magnesium	30 mg	13 mg
Phosphorus	57 mg	25 mg
Potassium	300 mg	150 mg
Sodium	1 mg	1 mg
Zinc	0.2 mg	0.1 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	29 mg	47 mg
Folate	17 µg	29 µg

Elderberry, raw vs Berries (average), raw: nutrition comparison

Elderberry, raw

Berries (average), raw

Full comparison, nutrient by nutrient

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