Blackberries vs Elderberries – Which is Healthier?

Our Verdict

When comparing blackberries to elderberries, we picked the elderberries.

Why?

It was super-close! But…

In terms of macros, blackberries technically have more protein, but the numbers are truly tiny, and let’s face it, nobody is eating blackberries for the protein. Meanwhile, elderberries have more fiber and carbs. We consider this a win for elderberries, based on total fiber and total macronutrients, but if you want to consider the carbs and fiber against each other, you might want to call this round a tie.

In the category of vitamins, blackberries have more of vitamins B5, B9, E, K, and choline, while elderberries have more of vitamins A, B1, B2, B6, and C. Thus, a tie here.

When it comes to minerals, blackberries have more copper, magnesium, manganese, and zinc, while elderberries have more calcium, iron, phosphorus, potassium, and selenium, adding up to marginal win for elderberries.

Looking at polyphenols, both are great but elderberries have more (mostly anthocyanins, whence the color, but also quercetin, and in both cases blackberries are good but elderberries have so much more).

Adding up the sections makes for an overall win for elderberries (grow them in your garden if you can, as stores don’t often sell 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!