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Elderberries vs Mulberries Calories
Elderberries has 70% more calories than mulberries: 73 vs 43 calories per 100 g.
For protein, mulberries has more. For fat, elderberries has more. For carbohydrates, elderberries has more. For fiber, elderberries has more.
By typical serving, 1 cup of elderberries (145 g) has 106 calories and 1 mulberry (2 g) has 1 calorie.
Elderberries and Mulberries calorie calculator
Nutrition per 100 grams
| Nutrient | Elderberries | Mulberries |
|---|---|---|
| Calories | 73 | 43 |
| Protein | 0.7 g | 1.4 g |
| Fat | 0.5 g | 0.4 g |
| Saturated fat | 0 g | 0 g |
| Carbohydrates | 18 g | 9.8 g |
| Fiber | 7 g | 1.7 g |
| Sugars | - | 8.1 g |
| Sodium | 6 mg | 10 mg |
| Potassium | 280 mg | 194 mg |
| Calcium | 38 mg | 39 mg |
| Iron | 1.6 mg | 1.9 mg |
| Vitamin C | 36 mg | 36 mg |
Elderberries vs Mulberries: common questions
Which has more calories, elderberries or mulberries?
Elderberries has more calories per 100 g (73 vs 43).
Which has more protein, elderberries or mulberries?
Mulberries has more protein per 100 g (1.4 g vs 0.7 g).
Is elderberries or mulberries better for weight loss?
Mulberries has fewer calories per 100 g, so you can eat more of it for the same calories. Total calories across the day matter more than any single food, and protein and fiber help with fullness.
More comparisons
Source: USDA FoodData Central. Elderberries: FDC ID 171727. Mulberries: FDC ID 169913.