Elderberry vs Blueberry: Uses, Benefits, and How to Eat

Are you wondering which berry, blueberry or elderberry, is superior? You’ve come to the right place! In this comprehensive comparison of the two berries, we’ll look at the nutritional content, benefits, differences, and unique qualities of the two berries to help you make an informed decision. We’ll also explore which berry is best for babies and how to serve them to your little ones.

By the end, you’ll understand the differences between elderberries and blueberries, health benefits of each, and how to serve them to your family!

Health Benefits of Elderberries

The black elderberry, or the European elderberry (Sambucus nigra) and American elderberry, are small, dark purple berries with a tart flavor. They are found growing on small trees or elder trees. Elderberries are rich in vitamins and other nutrients. These little berries are rich in antioxidants, vitamins, minerals, fiber, and thus are rich in health benefits!

Nutrients found in high amounts in elderberries

• Vitamin C: A powerful antioxidant that boosts the immune system and protects against oxidative stress.
• Dietary Fiber: Helps in digestion and maintaining healthy blood sugar levels.
• Vitamin B: Supports energy production and brain function.
• Vitamin K: Important for bone health and blood clotting.
• Antioxidants: Especially anthocyanins, which help reduce oxidative damage and chronic inflammation.

Notable Health Benefits of elderberries

1. Immune Support: Elderberries have been used to enhance immune function and help reduce cold and/or flu symptoms. Elderberries are consumed in the forms of elderberry syrup, elderberry extract, and elderberry juice to fight cold and flu symptoms.
2. Heart Health: They help lower blood pressure and reduce the risk of heart disease.
3. Antioxidant Properties: Elderberries have high levels of antioxidants, which protect the body from free radicals and reduce oxidative stress.
4. Anti-Inflammatory Properties: These berries have positive effects on reducing chronic inflammation.
5. Skin Health: The antioxidants and vitamins in elderberries contribute to healthy skin and may reduce the effects of aging.

Elderberries are particularly known for their role in boosting the immune system, reducing flu symptoms and upper respiratory symptoms, and providing antioxidant and anti-inflammatory benefits. Animal studies and clinical trials have shown that elderberries can reduce the duration of cold and flu symptoms and support overall health.

Health Benefits of Blueberries

Blueberries are often hailed as a superfood due to their high antioxidant content and numerous health benefits. They are nutritional powerhouses and are an excellent source of vitamins, minerals, and fiber. 

Blueberries have shown positive effects on brain function, heart health, weight management, blood sugar control, and skin health. They are low in calories but high in essential vitamins and minerals, making them a great addition to anyone’s eating pattern.

Nutrients found in high amounts in blueberries::

• Vitamin C: Boosts the immune system and protects against oxidative stress.
• Dietary Fiber: Promotes healthy digestion and helps manage blood sugar levels.
• Vitamin K: Supports bone health and blood clotting.
• Vitamin E: A fat-soluble vitamin that has antioxidant properties and supports skin health.
• Ellagic Acids: Powerful antioxidants that protect against oxidative damage and has anti-cancer potential, anti-inflammatory effects, and supports skin health. 

Notable health benefits of blueberries:

1. Brain Function: Blueberries have been shown to improve brain function and memory due to their high antioxidant content.
2. Heart Health: Regular consumption can lower the risk of heart disease and help maintain healthy blood pressure levels.
3. Weight Loss and Diabetes: Blueberries are low in calories and carbohydrates and high in fiber. High fiber foods promote satiety and help with weight loss efforts and blood sugar control.
4. Skin Health: The vitamins and antioxidants in blueberries help maintain healthy skin and reduce signs of aging.
5. Antioxidant Capacity: Blueberries, especially wild blueberries, have one of the highest antioxidant capacities among fruits. Antioxidants protect the body from oxidative stress and chronic disease.

Comparison of Elderberry and Blueberry Nutritional Content

See the table below for a side-by-side comparison of the nutritional content of elderberries and blueberries. Each nutrient shown as the amount in one cup of elderberries or blueberries. The percent daily value is shown to the right of the nutrient content in each berry. Percent daily value is the percentage of an average adult’s daily value of a nutrient based on a 2000 calorie diet.

Nutrient	Elderberries (1 cup)	% Daily Value	Blueberries (1 cup)	% Daily Value
Calories	106 kcal	5.3%	84 kcal	4.2%
Carbohydrates	27 g	8.9%	21 g	7.1%
Dietary Fiber	10.1 g	40.6%	3.5 g	14.2%
Fat	0.7 g	1.1%	0.5 g	0.8%
Protein	1.0 g	2%	1.1 g	2.2%
Calcium	55.1 mg	5.5%	8.8 mg	0.9%
Iron	2.3 mg	12.9%	0.41	2.3%
Magnesium	7.25 mg	1.8%	8.8 mg	2.2%
Manganese	1.45 mg	72.5%	0.5 mg	24.9%
Phosphorus	56.6 mg	5.7%	17.8 mg	1.8%
Potassium	405.7 mg	11.6%	114 mg	3.3%
Zinc	0.2 mg	1.1%	0.24 mg	1.6%
Choline	11.0 mg	2.0%	8.9 mg	1.6%
Folate	8.7 mcg	2.2%	8.9 mcg	2.2%
Vitamin C	52.2 mg	87.0%	14.4 mg	23.9%
Vitamin E	1.5	2.7%	0.9 mg	4.3%
Vitamin K	2.2 mcg	2.7%	28.6 mcg	35.7 %

Similarities in elderberries and blueberries

1. High Levels of Antioxidants: Both elderberries and blueberries contain powerful antioxidants that protect against free radicals.
2. Nutrient-Rich: Both are rich in vitamins C and K, manganese, dietary fiber, and other essential nutrients.
3. Health Benefits: Both berries offer immune support, promote heart health, and have positive effects on skin health.
4. Use in Various Forms: Both can be consumed cooked and in juices, extracts, syrups, and dietary supplements.
5. Long History of Traditional Use: Both have been used in traditional medicine for centuries due to their health benefits.

Differences in elderberries and blueberries

1. Taste: Elderberries have a tart, slightly bitter taste, whereas blueberries are sweet.
2. Nutritional Content: Both berries are rich in vitamins, minerals, antioxidants, and dietary fiber. Elderberries are higher in iron, vitamin C, manganese, and potassium content while blueberries have more vitamin K and vitamin E.
3. Risk of Toxic Substances: Raw elderberries contain cyanogenic glycosides, which can be toxic and must be cooked before consumption, whereas raw blueberries are safe to eat.
4. Plant Species: Elderberries come from different plant species such as Sambucus nigra, whereas blueberries belong to the genus Vaccinium.
5. Medicinal Use: Elderberries are often used for their medicinal properties in syrups and extracts to treat flu symptoms and colds, whereas blueberries are more commonly consumed as a part of a regular diet.

Elderberry Uses

The European elderberry (S. nigra) and American elderberry are the most commonly used species in dietary supplements and traditional medicine. The berries, flowers, and leaves of the elder tree have been used for their medicinal properties since ancient times.

Avoid uncooked elderberries. Raw elderberries contain a natural toxin that can cause nausea, vomiting, and diarrhea.

Elderberries are commonly used for:

• Elderberry extract: Often used in supplements for immune support.
• Elderberry syrup: Popular during flu season and for the common cold to combat symptoms.
• Elderberry juice: Consumed for its antioxidant benefits.
• Elderberry wine: Made from fermented elderberries.
• Fresh elderberries: Used in cooking and baking, but must be cooked to eliminate toxic substances.
• Elderberry tea: Made from dried elderberries or flowers.
• Raw elderberries: Contain toxic cyanogenic glycosides and should not be consumed uncooked.

Blueberry Uses

Blueberries are commonly used for:

• Fresh blueberries: Consumed raw, added to cereals, smoothies, and desserts.
• Blueberry juice
• Dietary supplements: Available in various forms to boost nutrient intake.
• Baked goods: Blueberries are commonly used in muffins, pies, jellies, and other desserts.

How to serve elderberries and blueberries to babies

If you have little ones at home, you may be wondering how and when you can serve these nutritional powerhouse berries to them! It may be easier and sooner than you think.

Elderberries for babies

Cooked black elderberries can be introduced to babies as soon as they are showing signs for readiness for solids (around 6 months of age). Just be sure to cook the elderberries first and avoid all raw elderberries (dried berries too!), green unripe berries, leaves, seeds, and stems since they are toxic.

Can babies have elderberry syrup?

It’s best to avoid elderberry syrup for babies and children under 2 since they often contain added sugars or honey. There’s not enough evidence to suggest elderberry syrup and extracts are safe for children under 5 or that they have the same flu and cold fighting properties they have for adults.

How to serve elderberries to babies

Simmer fresh ripe berries or dried elderberries with water for at least 60 minutes before serving to babies and children. You can add the cooked elderberries to yogurt, oatmeal, sprinkle on top fish or meat, or serve on their own. 

Blueberries for babies

Babies can have fresh blueberries as soon as they are ready for solid foods (around 6 months of age). However, be sure to smash or quarter blueberries for babies until at least 12 months of age. Once your baby has mature chewing skills (chewing well and not overstuffing their mouth) you can offer whole blueberries. 

How to serve blueberries to babies at 6+ months

Serve smashed or quartered raw berries to babies at 6 months. At 6-9 months most babies will still have the palmar grasp and will have difficulty picking up a single, smashed blueberry. 

Cook fresh or frozen blueberries into hot cereal like oatmeal, grits, or purees like yogurt and ricotta cheese. Whole blueberries can be baked into homemade blueberry muffins, pancakes, waffles, and other baked goods too!

How to serve blueberries to babies at 9+ months

At this age your baby may have developed the pincer grasp which allows them to pick up smaller pieces of food with their thumb and forefinger. They may be able to pick up smashed blueberries easier now! Continue to smash or quarter blueberries and mix them into purees, or cook whole blueberries in hot cereal or baked goods. 

How to serve blueberries to babies at 12+ months

Continue to serve blueberries as explained above. Your baby may begin to show more mature chewing skills and may be able to safely chew a whole blueberry.

Before offering a whole blueberry, assess your babies chewing ability. If your baby is chewing well and not overstuffing their mouth, model chewing a whole blueberry to your baby at meal time.

First offer one blueberry at a time to your baby and model how to crush and chew a berry in between your teeth. Always stay close to your baby during meal time and eat in a safe eating environment. 

Conclusion of elderberries vs. blueberries

• Both elderberries and blueberries offer many health benefits due to their rich vitamin, mineral, and antioxidant content
• Elderberries may be beneficial for immune support and reducing cold and flu symptoms
• Blueberries support brain function and healthy blood sugar
• Both berries are beneficial for heart health, skin, and have anti-inflammatory properties
• Always cook raw elderberries before eating
• Elderberries (cooked) and blueberries (raw and cooked) can be served to babies when they are ready for solid foods