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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
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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 70% 13% 17% 18% 2% 4% 20%
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%

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 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%
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%
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%

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 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 g Avocado
Fructose 0.12g g 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
Vitamin A 146IU 25IU Avocado
Vitamin E 2.07mg 0.87mg Avocado
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 mg Avocado
Vitamin B6 0.257mg 0.05mg Avocado
Folate 81µg 6µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg 7.8µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.126g 0.027g Mulberry
Monounsaturated Fat 9.799g 0.041g Avocado
Polyunsaturated fat 1.816g 0.207g 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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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
Mulberry
Mineral Summary Score
24
Avocado
19
Mulberry

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
9%
Mulberry
Carbohydrates
9%
Avocado
10%
Mulberry
Fats
68%
Avocado
2%
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

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. 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.