Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Avocado vs Blackberry - In-Depth Nutrition Comparison

Compare

How are Avocado and Blackberry different?

  • Avocado is higher in Vitamin B5, Vitamin B6, Folate, Potassium, Vitamin B2, Vitamin B3, and Vitamin E , however Blackberry is richer in Manganese, and Vitamin C.
  • Daily need coverage for Vitamin B5 from Avocado is 22% higher.
  • Avocado contains 152 times more Saturated Fat than Blackberry. While Avocado contains 2.126g of Saturated Fat, Blackberry contains only 0.014g.

Avocados, raw, all commercial varieties and Blackberries, raw are the varieties used in this article.

Infographic

Avocado vs Blackberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +199.4%
Contains more Magnesium +45%
Contains more Copper +15.2%
Contains more Zinc +20.8%
Contains more Phosphorus +136.4%
Contains more Iron +12.7%
Contains more Calcium +141.7%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Contains more Potassium +199.4%
Contains more Magnesium +45%
Contains more Copper +15.2%
Contains more Zinc +20.8%
Contains more Phosphorus +136.4%
Contains more Iron +12.7%
Contains more Calcium +141.7%
Contains less Sodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +76.9%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +169%
Contains more Vitamin B5 +403.3%
Contains more Vitamin B6 +756.7%
Contains more Folate +224%
Contains more Vitamin C +110%
Contains more Vitamin A +46.6%
Equal in Vitamin K - 19.8
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Contains more Vitamin E +76.9%
Contains more Vitamin B1 +235%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +169%
Contains more Vitamin B5 +403.3%
Contains more Vitamin B6 +756.7%
Contains more Folate +224%
Contains more Vitamin C +110%
Contains more Vitamin A +46.6%
Equal in Vitamin K - 19.8

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Blackberry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Blackberry Opinion
Calories 160kcal 43kcal Avocado
Protein 2g 1.39g Avocado
Fats 14.66g 0.49g Avocado
Vitamin C 10mg 21mg Blackberry
Net carbs 1.83g 4.31g Blackberry
Carbs 8.53g 9.61g Blackberry
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.55mg 0.62mg Blackberry
Calcium 12mg 29mg Blackberry
Potassium 485mg 162mg Avocado
Magnesium 29mg 20mg Avocado
Sugar 0.66g 4.88g Avocado
Fiber 6.7g 5.3g Avocado
Copper 0.19mg 0.165mg Avocado
Zinc 0.64mg 0.53mg Avocado
Starch 0.11g 0g Avocado
Phosphorus 52mg 22mg Avocado
Sodium 7mg 1mg Blackberry
Vitamin A 146IU 214IU Blackberry
Vitamin E 2.07mg 1.17mg Avocado
Vitamin D 0µg 0µg
Vitamin B1 0.067mg 0.02mg Avocado
Vitamin B2 0.13mg 0.026mg Avocado
Vitamin B3 1.738mg 0.646mg Avocado
Vitamin B5 1.389mg 0.276mg Avocado
Vitamin B6 0.257mg 0.03mg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg 19.8µg Avocado
Folate 81µg 25µg Avocado
Trans Fat 0g 0g
Saturated Fat 2.126g 0.014g Blackberry
Monounsaturated Fat 9.799g 0.047g Avocado
Polyunsaturated fat 1.816g 0.28g Avocado
Tryptophan 0.025mg mg Avocado
Threonine 0.073mg mg Avocado
Isoleucine 0.084mg mg Avocado
Leucine 0.143mg mg Avocado
Lysine 0.132mg mg Avocado
Methionine 0.038mg mg Avocado
Phenylalanine 0.097mg mg Avocado
Valine 0.107mg mg Avocado
Histidine 0.049mg mg Avocado
Fructose 0.12g 2.4g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Avocado
18
Blackberry
Mineral Summary Score
24
Avocado
17
Blackberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Avocado
8%
Blackberry
Carbohydrates
9%
Avocado
10%
Blackberry
Fats
68%
Avocado
2%
Blackberry

Comparison summary

Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 2.112g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 15)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.5)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 4.22g)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.