Elderberries vs Gooseberries – Which is Healthier?

Our Verdict

When comparing elderberries to gooseberries, we picked the elderberries.

Why?

It’s a fairly straightforward one today!

In terms of macros, elderberries have nearly 2x the fiber and carbs (for a similar glycemic index) making them the most nutritionally-dense option, and the fiber-richness gives them the win.

In the category of vitamins, elderberries have more of vitamins A, B1, B2, B3, B6, and C, while gooseberries have more vitamin B5 (the vitamin that’s in literally everything edible). An easy win for elderberries here.

When it comes to minerals, elderberries have more calcium, iron, phosphorus, and potassium, while gooseberries have more copper, magnesium, and selenium. A closer one this round, but still a 4:3 win for elderberries (and by larger margins per mineral, too).

Looking at phytochemicals, both are good but elderberries have more polyphenols, plus some additional beneficial properties (see the link below), meaning a fourth win for elderberries.

Adding up the sections makes for a very clear 4:0 win for elderberries, but by all means enjoy either or both; diversity is good!

Want to learn more?

You might like:

Herbs For Evidence-Based Health & Healing ← elderberry significantly hastens recovery from upper respiratory viral infections 😎

Enjoy!