Elderberries vs mango: which is healthier?
They are about equally nutrient-dense: elderberries scores 86/100 and mango 85/100, 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
73 kcal per 100 g. 1 cup: 145 g
Mango
60 kcal per 100 g. 1 cup pieces: 165 g
Which to pick for your goal
- Fewer caloriesMango73 vs 60 kcal per 100 g
- More proteinAbout even0.7 vs 0.8 g per 100 g
- More fiberElderberries7 vs 1.6 g per 100 g
- Less sugarElderberries0 vs 14 g per 100 g
- More potassiumElderberries280 vs 168 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Elderberries, 100 g | Mango, 100 g | Elderberries, 145 g | Mango, 165 g |
|---|---|---|---|---|
| Calories | 73 kcal | 60 kcal | 106 kcal | 99 kcal |
| Protein | 0.7 g | 0.8 g | 1 g | 1.4 g |
| Carbohydrates | 18 g | 15 g | 27 g | 25 g |
| Sugars | 0 g | 14 g | 0 g | 23 g |
| Fiber | 7 g | 1.6 g | 10 g | 2.6 g |
| Fat | 0.5 g | 0.4 g | 0.7 g | 0.6 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | 0.2 g |
| Vitamin C | 36 mg | 36 mg | 52 mg | 60 mg |
| Vitamin A | 30 µg | 54 µg | 44 µg | 89 µg |
| Potassium | 280 mg | 168 mg | 406 mg | 277 mg |
| Iron | 1.6 mg | 0.2 mg | 2.3 mg | 0.3 mg |
| Calcium | 38 mg | 11 mg | 55 mg | 18 mg |
| Magnesium | 5 mg | 10 mg | 7.3 mg | 17 mg |
| Sodium | 6 mg | 1 mg | 8.7 mg | 1.6 mg |
Last updated . Scores use the HowHealthyIs Score method.