Comparing Nutrients in 300 calories BlackberriesVS Elderberries
Weight per 300 calories
Blackberries
698g
Elderberries
411g
Raw Elderberries have 1.7 times more energy per unit of mass than Raw Blackberries, which is average in comparison to other foods. Blackberries having low energy density.
Discover which food has more nutrients per 300 calories - Blackberries or Elderberries?
Blackberries VS Elderberries Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Blackberries or Elderberries?
Lets compare vitamin content per 300 calories of Blackberries vs Elderberries:
300 calories of Blackberries have 2.2 times more Vitamin B3, 3.3 times more Vitamin B5 and 7.1 times more Vitamin B9 than Elderberries.
While 300 kcal of Raw Elderberries contain 1.6 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.5 times more Vitamin B6 than Raw Blackberries.
Both Blackberries and Elderberries provide similar amounts of Vitamin C per 300 calories.
Both Raw Blackberries as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Blackberries vs Elderberries:
300 calories of Blackberries have 1.3 times more Calcium, 4.6 times more Copper, 6.8 times more Magnesium, 8.2 times more Zinc and 1.9 times more Water than Elderberries.
While 300 kcal of Raw Elderberries contain 1.5 times more Iron than Raw Blackberries.
Both Blackberries and Elderberries contain similar levels of Phosphorus and Potassium per 300 calories.
300 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
Both Raw Blackberries as well as Raw Elderberries lack sufficient amounts of Selenium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Blackberries have 1.9 times more Omega 3, 1.9 times more Omega 6, 1.3 times more Fiber and 3.6 times more Protein than Elderberries.
Both Blackberries and Elderberries offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Elderberries provide inadequate amounts of Omega 6 and Protein