Comparing Nutrients in 100 calories BlueberriesVS Elderberries
Weight per 100 calories
Blueberries
175g
Elderberries
137g
Raw Elderberries have 1.3 times more energy per unit of mass than Raw Blueberries, which is average in comparison to other foods. Blueberries having low energy density.
Discover which food has more nutrients per 100 calories - Blueberries or Elderberries?
Blueberries VS Elderberries Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Blueberries or Elderberries?
Lets compare vitamin content per 100 calories of Blueberries vs Elderberries:
100 calories of Blueberries have 1.3 times more Vitamin B9 than Elderberries.
While 100 kcal of Raw Elderberries contain 7.8 times more Vitamin A, 1.5 times more Vitamin B1, 3.5 times more Vitamin B6 and 2.9 times more Vitamin C than Raw Blueberries.
Both Blueberries and Elderberries provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 100 calories.
100 calories of Blueberries have insufficient amounts of Vitamin A
Both Raw Blueberries as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 100 calories.
Comparing minerals per 100 calories for Blueberries vs Elderberries:
100 calories of Blueberries have 1.5 times more Magnesium, 1.9 times more Zinc and 1.4 times more Water than Elderberries.
While 100 kcal of Raw Elderberries contain 4.9 times more Calcium, 4.5 times more Iron, 2.5 times more Phosphorus and 2.8 times more Potassium than Raw Blueberries.
Both Blueberries and Elderberries contain similar levels of Copper per 100 calories.
100 calories of Blueberries lack sufficient amounts of Calcium
100 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
Both Raw Blueberries as well as Raw Elderberries lack sufficient amounts of Selenium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Blueberries have 1.4 times more Protein than Elderberries.
While 100 kcal of Raw Elderberries contain 2.3 times more Fiber than Raw Blueberries.
Both Blueberries and Elderberries offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 calories.
100 calories of Elderberries provide inadequate amounts of Protein
Both Raw Blueberries as well as Raw Elderberries provide inadequate amounts of Omega 6 in 100 calories.