Nutrient Comparison: Blackberries VS Elderberries per 14 oz
Compare the macro and micronutrient content in 14 oz of Blackberries versus 14 oz of Elderberries to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Blackberries vs Elderberries:
- 14 ounces of Blackberries have 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 4.2 times more Vitamin B9 than Elderberries.
- While 14 oz of Raw Elderberries contain 2.7 times more Vitamin A, 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 7.7 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Blackberries.
- 14 ounces of Blackberries have insufficient amounts of Vitamin A and Vitamin B1
- 14 ounces of Elderberries have insufficient amounts of Vitamin B9
- Both Raw Blackberries as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Blackberries vs Elderberries:
- 14 ounces of Blackberries have 2.7 times more Copper, 4 times more Magnesium and 4.8 times more Zinc than Elderberries.
- While 14 oz of Raw Elderberries contain 1.3 times more Calcium, 2.6 times more Iron, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Blackberries.
- Both Blackberries and Elderberries contain similar levels of Water per 14 ounces.
- 14 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- Both Raw Blackberries as well as Raw Elderberries lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Blackberries have 2.1 times more Protein than Elderberries.
- While 14 oz of Raw Elderberries contain 1.7 times more Energy, 1.9 times more Carbohydrate and 1.3 times more Fiber than Raw Blackberries.
- Both Blackberries and Elderberries offer comparable quantities of Omega 3 per 14 ounces.
- 14 ounces of Blackberries provide inadequate amounts of Energy
- 14 ounces of Elderberries provide inadequate amounts of Protein
- Both Raw Blackberries as well as Raw Elderberries provide inadequate amounts of Omega 6 in 14 ounces.