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Avocado vs. Elderberry — In-Depth Nutrition Comparison

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A recap on differences between Avocado and Elderberry

  • Avocado is higher in Vitamin B5, Folate, Copper, Vitamin B3, Potassium, Magnesium, and Vitamin B2, yet Elderberry is higher in Vitamin C, and Iron.
  • Elderberry covers your daily Vitamin C needs 29% more than Avocado.
  • Avocado contains 92 times more Saturated Fat than Elderberry. While Avocado contains 2.126g of Saturated Fat, Elderberry contains only 0.023g.

Food varieties used in this article are Avocados, raw, all commercial varieties and Elderberries, raw.

Infographic

Avocado vs Elderberry 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.
Contains more Magnesium +480%
Contains more Phosphorus +33.3%
Contains more Potassium +73.2%
Contains more Zinc +481.8%
Contains more Copper +211.5%
Contains more Calcium +216.7%
Contains more Iron +190.9%
Contains less Sodium -14.3%
Contains more Selenium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.6% 21% 21% 22% 43% 0.91% 17% 63% 19% 2.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 60% 3.6% 17% 25% 0.78% 3% 20% 0% 3.3%
Contains more Magnesium +480%
Contains more Phosphorus +33.3%
Contains more Potassium +73.2%
Contains more Zinc +481.8%
Contains more Copper +211.5%
Contains more Calcium +216.7%
Contains more Iron +190.9%
Contains less Sodium -14.3%
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.
:
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +247.6%
Contains more Vitamin B5 +892.1%
Contains more Vitamin B6 +11.7%
Contains more Folate +1250%
Contains more Vitamin A +311%
Contains more Vitamin C +260%
Equal in Vitamin B1 - 0.07
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8.8% 41% 0% 33% 17% 30% 33% 83% 59% 61% 0% 7.7% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 9.4% 8.4% 53% 4.5% 0% 0% 0%
Contains more Vitamin B2 +116.7%
Contains more Vitamin B3 +247.6%
Contains more Vitamin B5 +892.1%
Contains more Vitamin B6 +11.7%
Contains more Folate +1250%
Contains more Vitamin A +311%
Contains more Vitamin C +260%
Equal in Vitamin B1 - 0.07

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +203%
Contains more Fats +2832%
Contains more Other +146.9%
Contains more Carbs +115.7%
Equal in Water - 79.8
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Protein +203%
Contains more Fats +2832%
Contains more Other +146.9%
Contains more Carbs +115.7%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +12148.8%
Contains more Polyunsaturated fat +635.2%
Contains less Saturated Fat -98.9%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains more Monounsaturated Fat +12148.8%
Contains more Polyunsaturated fat +635.2%
Contains less Saturated Fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Elderberry Opinion
Net carbs 1.83g 11.4g Elderberry
Protein 2g 0.66g Avocado
Fats 14.66g 0.5g Avocado
Carbs 8.53g 18.4g Elderberry
Calories 160kcal 73kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Elderberry
Fiber 6.7g 7g Elderberry
Calcium 12mg 38mg Elderberry
Iron 0.55mg 1.6mg Elderberry
Magnesium 29mg 5mg Avocado
Phosphorus 52mg 39mg Avocado
Potassium 485mg 280mg Avocado
Sodium 7mg 6mg Elderberry
Zinc 0.64mg 0.11mg Avocado
Copper 0.19mg 0.061mg Avocado
Manganese 0.142mg Avocado
Selenium 0.4µg 0.6µg Elderberry
Vitamin A 146IU 600IU Elderberry
Vitamin A RAE 7µg 30µg Elderberry
Vitamin E 2.07mg Avocado
Vitamin C 10mg 36mg Elderberry
Vitamin B1 0.067mg 0.07mg Elderberry
Vitamin B2 0.13mg 0.06mg Avocado
Vitamin B3 1.738mg 0.5mg Avocado
Vitamin B5 1.389mg 0.14mg Avocado
Vitamin B6 0.257mg 0.23mg Avocado
Folate 81µg 6µg Avocado
Choline 14.2mg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.025mg 0.013mg Avocado
Threonine 0.073mg 0.027mg Avocado
Isoleucine 0.084mg 0.027mg Avocado
Leucine 0.143mg 0.06mg Avocado
Lysine 0.132mg 0.026mg Avocado
Methionine 0.038mg 0.014mg Avocado
Phenylalanine 0.097mg 0.04mg Avocado
Valine 0.107mg 0.033mg Avocado
Histidine 0.049mg 0.015mg Avocado
Saturated Fat 2.126g 0.023g Elderberry
Monounsaturated Fat 9.799g 0.08g Avocado
Polyunsaturated fat 1.816g 0.247g 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 Elderberry
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
33%
Avocado
20%
Elderberry
Minerals Daily Need Coverage Score
21%
Avocado
14%
Elderberry

Comparison summary

Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Elderberry
Elderberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 2.103g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 40)
Which food is cheaper?
Elderberry
Elderberry is cheaper (difference - $0.8)
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

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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.