Elderberries vs jujube: which is healthier?

They are about equally nutrient-dense: elderberries scores 86/100 and jujube 86/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Elderberries

86/100Excellent nutrient density

73 kcal per 100 g. 1 cup: 145 g

Jujube

86/100Excellent nutrient density

79 kcal per 100 g. 100 g fresh fruit: 100 g

Which to pick for your goal

Fewer caloriesAbout even73 vs 79 kcal per 100 g
More proteinJujube0.7 vs 1.2 g per 100 g
More fiberElderberries7 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumElderberries280 vs 250 mg per 100 g
Less saturated fatAbout even<0.1 vs 0 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Elderberries, 100 g	Jujube, 100 g	Elderberries, 145 g	Jujube, 100 g
Calories	73 kcal	79 kcal	106 kcal	79 kcal
Protein	0.7 g	1.2 g	1 g	1.2 g
Carbohydrates	18 g	20 g	27 g	20 g
Sugars	0 g	0 g	0 g	0 g
Fiber	7 g	0 g	10 g	0 g
Fat	0.5 g	0.2 g	0.7 g	0.2 g
Saturated fat	<0.1 g	0 g	<0.1 g	0 g
Vitamin C	36 mg	69 mg	52 mg	69 mg
Vitamin A	30 µg	2 µg	44 µg	2 µg
Potassium	280 mg	250 mg	406 mg	250 mg
Iron	1.6 mg	0.5 mg	2.3 mg	0.5 mg
Calcium	38 mg	21 mg	55 mg	21 mg
Magnesium	5 mg	10 mg	7.3 mg	10 mg
Sodium	6 mg	3 mg	8.7 mg	3 mg

Last updated November 12, 2026. Scores use the HowHealthyIs Score method.

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