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Avocado vs. Elderberry — In-Depth Nutrition Comparison

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A recap on the differences between avocadoes and elderberries

  • Avocadoes are higher in vitamin B5, folate, copper, vitamin B3, potassium, and magnesium, yet elderberries are higher in vitamin C, iron, and vitamin A.
  • Elderberries cover your daily vitamin C needs 29% more than avocadoes.
  • Avocadoes contain 92 times more saturated fat than elderberries. While avocadoes contain 2.126g of saturated fat, elderberries contain 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
Contains more MagnesiumMagnesium +480%
Contains more PotassiumPotassium +73.2%
Contains more CopperCopper +211.5%
Contains more ZincZinc +481.8%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +216.7%
Contains more IronIron +190.9%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +247.6%
Contains more Vitamin B5Vitamin B5 +892.1%
Contains more Vitamin B6Vitamin B6 +11.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1250%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +260%
Contains more Vitamin AVitamin A +328.6%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Elderberry DV% diff.
Vitamin C 10mg 36mg 29%
Vitamin B5 1.389mg 0.14mg 25%
Monounsaturated fat 9.799g 0.08g 24%
Fats 14.66g 0.5g 22%
Folate 81µg 6µg 19%
Vitamin K 21µg 18%
Vitamin E 2.07mg 14%
Copper 0.19mg 0.061mg 14%
Iron 0.55mg 1.6mg 13%
Polyunsaturated fat 1.816g 0.247g 10%
Saturated fat 2.126g 0.023g 10%
Vitamin B3 1.738mg 0.5mg 8%
Manganese 0.142mg 6%
Potassium 485mg 280mg 6%
Magnesium 29mg 5mg 6%
Zinc 0.64mg 0.11mg 5%
Vitamin B2 0.13mg 0.06mg 5%
Calories 160kcal 73kcal 4%
Vitamin A 7µg 30µg 3%
Carbs 8.53g 18.4g 3%
Calcium 12mg 38mg 3%
Protein 2g 0.66g 3%
Choline 14.2mg 3%
Phosphorus 52mg 39mg 2%
Vitamin B6 0.257mg 0.23mg 2%
Fiber 6.7g 7g 1%
Net carbs 1.83g 11.4g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 6mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B1 0.067mg 0.07mg 0%
Tryptophan 0.025mg 0.013mg 0%
Threonine 0.073mg 0.027mg 0%
Isoleucine 0.084mg 0.027mg 0%
Leucine 0.143mg 0.06mg 0%
Lysine 0.132mg 0.026mg 0%
Methionine 0.038mg 0.014mg 0%
Phenylalanine 0.097mg 0.04mg 0%
Valine 0.107mg 0.033mg 0%
Histidine 0.049mg 0.015mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +203%
Contains more FatsFats +2832%
Contains more OtherOther +146.9%
Contains more CarbsCarbs +115.7%
~equal in Water ~79.8g

Fat Type Comparison

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

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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.