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Elderberry, raw vs Raspberry, raw: nutrition comparison

Per 100 g: 63 kcal for Elderberry, raw, versus 44 kcal for Raspberry, raw, a difference of 19 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+1.3 g

Fat+0.9 g

Vitamin Dequal

Omega-3+0.3 g

Energy+19 kcal

Raspberry, raw

Fresh fruit100 g

Protein1.2 g 1.2 g

Fat0.8 g 0.8 g

Vitamin D0 µg 0 µg

Omega-30.2 g 0.2 g

Energy44 kcal 44 kcal

Highest iron content

Elderberry, raw contains 1.2 mg more iron per 100 g.

Highest vitamin C content

Elderberry, raw contains 8 mg more vitamin C per 100 g.

Highest potassium content

Elderberry, raw contains 130 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	Raspberry, raw
Macronutrients
Energy	63 kcal	44 kcal
Protein	2.5 g	1.2 g
Fat	1.7 g	0.8 g
of which saturated fat	0.1 g	0.1 g
of which polyunsaturated	1.1 g	0.4 g
of which omega-3	0.5 g	0.2 g
Carbohydrates	7.4 g	5.8 g
of which sugars	7.4 g	5.4 g
Dietary fibre	4 g	4.3 g
Water	80.9 g	86.8 g
Alcohol	0 g	0 g
Minerals
Calcium	37 mg	16 mg
Iron	1.6 mg	0.4 mg
Magnesium	30 mg	20 mg
Phosphorus	57 mg	29 mg
Potassium	300 mg	170 mg
Sodium	1 mg	< 1 mg
Zinc	0.2 mg	0.2 mg
Vitamins
Vitamin D	0 µg	0 µg
Vitamin B12	0 µg	0 µg
Vitamin C	29 mg	21 mg
Folate	17 µg	26 µg

Elderberry, raw vs Raspberry, raw: nutrition comparison

Elderberry, raw

Raspberry, raw

Full comparison, nutrient by nutrient

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