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
Vitamins
| Nutrient | % of RDA |
|---|---|
| C | 241 |
| K | 12 |
| B5 | 8 |
| E | 7 |
| B6 | 5 |
| B2 | 5 |
| B1 | 4 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Fructose | ? |
| Antioxidants | 1 136 |
| Flavonoids | 392 |
| Proanthocyanidins | 155 |
| Iron | 9 |
| Copper | 11 |
| Fibers | 17 |
| Manganese | 14 |
| Potassium | 12 |
| Boron | 9 |
| Phosphorus | 8 |
| Magnesium | 8 |
| Calcium | 6 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 6 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Serin | 3 |
TOP 2. Cranberry
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| C | 19 |
| E | 9 |
| B5 | 6 |
| B6 | 5 |
| K | 6 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Fructose | ? |
| Antioxidants | 1 369 |
| Proanthocyanidins | 355 |
| Quercetin | 47 |
| Manganese | 15 |
| Fibers | 18 |
| Copper | 7 |
| Iron | 1 |
| Boron | 3 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 4 |
TOP 3. Sea buckthorn
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| C | 480 |
| B6 | 62 |
| B2 | 51 |
| E | 33 |
| B9 | 20 |
| B3 | 9 |
| B4 (Choline) | 10 |
| B5 | 7 |
| B1 | 3 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Fructose | ? |
| 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 |
|---|---|
| Fructose | ? |
| 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
Vitamins
| Nutrient | % of RDA |
|---|---|
| K | 21 |
| C | 13 |
| B6 | 4 |
| E | 4 |
| B3 | 3 |
| B2 | 4 |
| B1 | 3 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Fructose | ? |
| Antioxidants | 468 |
| Proanthocyanidins | 182 |
| Flavonoids | 136 |
| Manganese | 19 |
| Fibers | 10 |
| Iron | 2 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 7 |
TOP 6. Black chokeberry
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| A | 31 |
| C | 28 |
| B6 | 15 |
| K | 15 |
| E | 10 |
| B2 | 9 |
| B9 | 6 |
| B1 | 5 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Flavonoids | 192 |
| Antioxidants | 211 |
| Nickel | 86 |
| Manganese | 36 |
| Iron | 7 |
| Fibers | 21 |
| Copper | 11 |
| Boron | 8 |
| Phosphorus | 8 |
| Magnesium | 6 |
| Potassium | 6 |
| Calcium | 3 |
Sources
- USDA FoodData Central: Foundation Foods Documentation — a database of minerals and other nutrients in foods.
- Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride — National Academies of Sciences, Engineering, and Medicine.
