Elderberries vs Cranberries – Which is Healthier?

Our Verdict

When comparing elderberries to cranberries, we picked the elderberries.

Why?

In terms of macros, elderberry has slightly more carbs and 2x the fiber, the ratio of which gives elderberries the lower glycemic index also. A win for elderberries, then.

Looking at the vitamins, elderberries have more of vitamins A, B1, B2, B3, B6, B9, and C, while cranberries have more vitamin B5. An easy win for elderberries in this category.

In the category of minerals, we see a similar story: elderberries have more calcium, copper, iron, phosphorus, potassium, selenium, and zinc, while cranberries have (barely) more magnesium. Another clear win for elderberries.

Both of these fruits have additional “special” properties, and it’s worth noting that:

• elderberries’ bonus properties include that they significantly hasten recovery from upper respiratory tract viral infections.
• cranberries’ bonus properties (including: famously very good at reducing UTI risk) come with some warnings, including that they may increase the risk of kidney stones if you are prone to such, and also that cranberries have anti-clotting effects, which are great for heart health but can be a risk of you’re on blood thinners or have a bleeding disorder.

You can read about both of these fruits’ special properties in more detail below:

Want to learn more?

You might like to read:

• Herbs for Evidence-Based Health & Healing ← elderberry is in the list. We haven’t, at time of writing, done a main feature just on elderberry. Maybe soon!
• Health Benefits Of Cranberries (But: You’d Better Watch Out)

Enjoy!