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  6. Avocado vs. Mulberry

Avocado vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between Avocado and Mulberry?

  • Avocado is higher in Fiber, Folate, Vitamin B6, Copper, Vitamin K, Potassium, and Vitamin E , yet Mulberry is higher in Vitamin C, and Iron.
  • Mulberry's daily need coverage for Vitamin C is 29% more.
  • Avocado has 79 times more Saturated Fat than Mulberry. While Avocado has 2.126g of Saturated Fat, Mulberry has only 0.027g.

We used Avocados, raw, all commercial varieties and Mulberries, raw types in this article.

Infographic

Avocado vs Mulberry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Avocado
Avocado
7
:
3
Mulberry
Mulberry
Contains more Magnesium +61.1%
Contains more Phosphorus +36.8%
Contains more Potassium +150%
Contains less Sodium -30%
Contains more Zinc +433.3%
Contains more Copper +216.7%
Contains more Calcium +225%
Contains more Iron +236.4%
Contains more Selenium +50%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Mulberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Contains more Magnesium +61.1%
Contains more Phosphorus +36.8%
Contains more Potassium +150%
Contains less Sodium -30%
Contains more Zinc +433.3%
Contains more Copper +216.7%
Contains more Calcium +225%
Contains more Iron +236.4%
Contains more Selenium +50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Avocado
Avocado
9
:
1
Mulberry
Mulberry
Contains more Vitamin A +484%
Contains more Vitamin E +137.9%
Contains more Vitamin B1 +131%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +180.3%
Contains more Vitamin B6 +414%
Contains more Folate +1250%
Contains more Vitamin K +169.2%
Contains more Vitamin C +264%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Mulberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 20%
Contains more Vitamin A +484%
Contains more Vitamin E +137.9%
Contains more Vitamin B1 +131%
Contains more Vitamin B2 +28.7%
Contains more Vitamin B3 +180.3%
Contains more Vitamin B6 +414%
Contains more Folate +1250%
Contains more Vitamin K +169.2%
Contains more Vitamin C +264%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Mulberry
Mulberry
Contains more Protein +38.9%
Contains more Fats +3659%
Contains more Other +129%
Contains more Carbs +14.9%
Contains more Water +19.7%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Mulberry
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more Protein +38.9%
Contains more Fats +3659%
Contains more Other +129%
Contains more Carbs +14.9%
Contains more Water +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Mulberry
Mulberry
Contains more Monounsaturated Fat +23800%
Contains more Polyunsaturated fat +777.3%
Contains less Saturated Fat -98.7%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Mulberry
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
Contains more Monounsaturated Fat +23800%
Contains more Polyunsaturated fat +777.3%
Contains less Saturated Fat -98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Mulberry
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Avocado Mulberry Opinion
Net carbs 1.83g 8.1g Mulberry
Protein 2g 1.44g Avocado
Fats 14.66g 0.39g Avocado
Carbs 8.53g 9.8g Mulberry
Calories 160kcal 43kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 8.1g Avocado
Fiber 6.7g 1.7g Avocado
Calcium 12mg 39mg Mulberry
Iron 0.55mg 1.85mg Mulberry
Magnesium 29mg 18mg Avocado
Phosphorus 52mg 38mg Avocado
Potassium 485mg 194mg Avocado
Sodium 7mg 10mg Avocado
Zinc 0.64mg 0.12mg Avocado
Copper 0.19mg 0.06mg Avocado
Manganese 0.142mg Avocado
Selenium 0.4µg 0.6µg Mulberry
Vitamin A 146IU 25IU Avocado
Vitamin A RAE 7µg 1µg Avocado
Vitamin E 2.07mg 0.87mg Avocado
Vitamin C 10mg 36.4mg Mulberry
Vitamin B1 0.067mg 0.029mg Avocado
Vitamin B2 0.13mg 0.101mg Avocado
Vitamin B3 1.738mg 0.62mg Avocado
Vitamin B5 1.389mg Avocado
Vitamin B6 0.257mg 0.05mg Avocado
Folate 81µg 6µg Avocado
Vitamin K 21µg 7.8µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 2.126g 0.027g Mulberry
Monounsaturated Fat 9.799g 0.041g Avocado
Polyunsaturated fat 1.816g 0.207g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Mulberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Avocado
18%
Mulberry
Minerals Daily Need Coverage Score
21%
Avocado
16%
Mulberry

Comparison summary

Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 2.099g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 15)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $0.4)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 7.44g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.