As a rule, berries do not contain a large amount of minerals. Nevertheless, let’s try to compile the TOP 6 berries with the highest mineral content.
TOP 1. Black currant
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Antioxidants | 1 136 |
| Flavonoids | 392 |
| Iron | 9 |
| Copper | 11 |
| Fibers | 17 |
| Manganese | 14 |
| Potassium | 12 |
| Boron | 9 |
| Phosphorus | 8 |
| Magnesium | 8 |
| Calcium | 6 |
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 6 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Serin | 3 |
TOP 2. Cranberry
TOP 3. Sea buckthorn
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Flavonoids | 442 |
| Antioxidants | 300 |
| Manganese | 22 |
| Fibers | 19 |
| Potassium | 12 |
| Magnesium | 9 |
| Iron | 3 |
| Phosphorus | 6 |
| Zinc | 6 |
| Calcium | 3 |
| Boron | 3 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 109 |
| Oleic acid (Omega-9) | 20 |
| Linoleic acid (Omega-6) | 8 |
TOP 4. Cornelian cherry
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| C | 93 |
| B4 (Choline) | 17 |
| B9 | 11 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Flavonoids | 384 |
| Manganese | 161 |
| Potassium | 135 |
| Selenium | 68 |
| Iron | 7 |
| Copper | 12 |
| Magnesium | 13 |
| Phosphorus | 5 |
| Calcium | 3 |
| Zinc | 4 |
TOP 5. Bilberry
RDA per 100 g
Minerals
| Nutrient | % of RDA |
|---|---|
| Antioxidants | 468 |
| Flavonoids | 136 |
| Manganese | 19 |
| Fibers | 10 |
| Iron | 2 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 7 |
