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Nutritional Profile of Raw Elderberries - Care Omnia Nutrition
We got 54 nutritional values in our nutrition profile for Raw Elderberries.
Nutrient content compared to all foods
When comparing its nutrient content to all foods in our tool we find that it ranks high (Top 250) for one nutrient:
- Fiber, total dietary (Carbohydrates)
Also, when compared to all foods, it ranks moderately (Top 500) for seven additional nutrients.
With the highest ranking of them being
- Folate, food (Water-soluble Vitamins)
- Vitamin C (Water-soluble Vitamins)
- Folate, total (Water-soluble Vitamins)
- Magnesium, Mg (Minerals)
Nutrient content compared to foods in the same category
A comparison between its nutrient content to foods in the same category (Fruits and Berries) shows that it ranks first-rate (Top 10) for one nutrient:
- Tyrosine (Amino Acids)
Additionally, a comparison to foods in the same category shows that it ranks notably well (Top 25) for six additional nutrients.
With the highest ranking of them being
- Tryptophan (Amino Acids)
- Cystine (Amino Acids)
- Fiber, total dietary (Carbohydrates)
- Methionine (Amino Acids)
You can find these and more nutrient rankings below.
Table of Contents
Nutrient Content Of Raw Elderberries
The nutrient content of food is mainly divided into macro- and micronutrients.
Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.
After that you'll find our detailed nutrient profile with all measured nutrients.
Macronutrient profile of Raw Elderberries
Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.
In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.
Figure 1. Macronutrient profile of Raw Elderberries
Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.
And now, let's look at the detailed nutrient profile!
Detailed nutrient profile of Raw Elderberries
Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.
All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.
If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.
Nutrient Profile: Raw Elderberries
In food category: Fruits and Berries
| Carbohydrates (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Carbohydrates, by difference | 18.4 g | 5.2 g | 191 | 1193 |
| Fiber, total dietary | 7 g | 2 g | 18 | 178 |
| Fatty Acids (4) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Fatty Acids, total monounsaturated | 80 mg | 22.7 mg | 83 | 2761 |
| Fatty Acids, total polyunsaturated | 247 mg | 70 mg | 50 | 2268 |
| Fatty Acids, total saturated | 23 mg | 6.5 mg | 120 | 2784 |
| Total Lipid (Fat) | 500 mg | 141.7 mg | 76 | 1701 |
| Saturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Palmitic Acid (16:0) | 18 mg | 5.1 mg | 100 | 2258 |
| Stearic Acid (18:0) | 5 mg | 1.4 mg | 66 | 1686 |
| Monounsaturated Fats (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Oleic Acid (18:1) | 80 mg | 22.7 mg | 76 | 2732 |
| Polyunsaturated Fats (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Linoleic Acid (18:2 n-6) | 162 mg | 45.9 mg | 53 | 2232 |
| Linolenic Acid (18:3) | 85 mg | 24.1 mg | 40 | 871 |
| Amino Acids (18) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Alanine | 30 mg | 8.5 mg | 45 | 932 |
| Arginine | 47 mg | 13.3 mg | 30 | 938 |
| Aspartic Acid | 58 mg | 16.4 mg | 88 | 992 |
| Cystine | 15 mg | 4.3 mg | 18 | 481 |
| Glutamic Acid | 96 mg | 27.2 mg | 49 | 1056 |
| Glycine | 36 mg | 10.2 mg | 34 | 967 |
| Histidine | 15 mg | 4.3 mg | 28 | 993 |
| Isoleucine | 27 mg | 7.7 mg | 35 | 994 |
| Leucine | 60 mg | 17 mg | 28 | 968 |
| Lysine | 26 mg | 7.4 mg | 53 | 967 |
| Methionine | 14 mg | 4 mg | 21 | 936 |
| Phenylalanine | 40 mg | 11.3 mg | 24 | 1002 |
| Proline | 25 mg | 7.1 mg | 56 | 1040 |
| Serine | 32 mg | 9.1 mg | 40 | 1034 |
| Threonine | 27 mg | 7.7 mg | 32 | 985 |
| Tryptophan | 13 mg | 3.7 mg | 16 | 452 |
| Tyrosine | 51 mg | 14.5 mg | 9 | 987 |
| Valine | 33 mg | 9.4 mg | 35 | 1011 |
| Protein (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Protein | 660 mg | 187.1 mg | 120 | 1557 |
| Water-soluble Vitamins (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Folate, DFE | 6 µg | 1.7 µg | 39 | 449 |
| Folate, food | 6 µg | 1.7 µg | 41 | 283 |
| Folate, total | 6 µg | 1.7 µg | 41 | 388 |
| Niacin | 500 µg | 141.7 µg | 104 | 2039 |
| Pantothenic Acid | 140 µg | 39.7 µg | 80 | 1045 |
| Riboflavin | 60 µg | 17 µg | 62 | 751 |
| Thiamin | 70 µg | 19.8 µg | 39 | 814 |
| Vitamin B6 | 230 µg | 65.2 µg | 32 | 751 |
| Vitamin C | 36 mg | 10.2 mg | 54 | 284 |
| Fat-soluble Vitamins (2) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Vitamin A, IU | 600 IU | 170.1 IU | 56 | 527 |
| Vitamin A, RAE | 30 µg | 8.5 µg | 58 | 682 |
| Minerals (9) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Calcium, Ca | 38 mg | 10.8 mg | 32 | 509 |
| Copper, Cu | 61 µg | 17.3 µg | 124 | 788 |
| Iron, Fe | 1.6 mg | 453.6 µg | 27 | 761 |
| Magnesium, Mg | 5 mg | 1.4 mg | 61 | 394 |
| Phosphorus, P | 39 mg | 11.1 mg | 42 | 634 |
| Potassium, K | 280 mg | 79.4 mg | 75 | 618 |
| Selenium, Se | 0.6 µg | 0.2 µg | 23 | 692 |
| Sodium, Na | 6 mg | 1.7 mg | 59 | 1148 |
| Zinc, Zn | 110 µg | 31.2 µg | 56 | 918 |
| Water (1) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Water | 79.8 g | 22.6 g | 151 | 690 |
| Other (3) | per 100g | per Oz | Rank Cat. | Rank Foods |
| Ash | 640 mg | 181.4 mg | 56 | 604 |
| Kcal (Energy) | 73 kcal | 20.7 kcal | 131 | 616 |
| KJ (Energy) | 305 kj | 86.5 kj | 85 | 870 |
Foods Available Online
We searched Amazon for "Elderberries" and found these products.
You can click on an image or the link below for further details of each product (#ad).
Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).
Common Serving Sizes Of Raw Elderberries
Here's some of the different portion/serving sizes to get a sense of the weight.
| Amount / Measurement | Weight in Gr | Weight in Oz |
|---|---|---|
| Cup | 145.0 g | 5.1 oz |
Recommended High Quality Supplements
Choosing a high quality supplement can be quite tricky.
You have to know what to look for and it takes a lot of work to go through the myriad of available products.
We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.
We update/review our recommendations several times per year.
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