Cherries vs Elderberries – Which is Healthier?

Our Verdict

When comparing cherries to elderberries, we picked the elderberries.

Why?

Both are great! But putting them head-to-head…

In terms of macros, cherries have slightly more protein (but we are talking miniscule numbers here, 0.34mg/100g), while elderberries have moderately more carbs and more than 4x the fiber. This carbs:fiber ratio difference means that elderberries have the lower glycemic index by far, as well as simply more grams/100g fiber, making this an easy win for elderberries.

In the category of vitamins, cherries have more of vitamins A, B9, E, K, and choline, while elderberries have more of vitamins B1, B2, B3, B6, and C. The margins of difference mean that elderberries have the very slightly better overall vitamin coverage, but it’s so slight that we’ll call this a 5:5 tie.

When it comes to minerals, cherries have more copper, magnesium, and manganese, while elderberries have more calcium, iron, phosphorus, potassium, selenium, and zinc. A nice easy win to top it off for elderberries.

On the polyphenols (and other phytochemicals) front, both are great in different ways, nothing that’d we’d consider truly sets one ahead of the other.

All in all, adding up the sections, an overall win for elderberries, but by all means enjoy either or both!

Want to learn more?

You might like to read:

• Cherries’ Very Healthy Wealth Of Benefits!
• Herbs for Evidence-Based Health & Healing ← one of them is elderberry, which hastens recovery from upper respiratory viral infections 😎

Take care!