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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 Potassium +150%
Contains more Magnesium +61.1%
Contains more Copper +216.7%
Contains more Zinc +433.3%
Contains more Phosphorus +36.8%
Contains less Sodium -30%
Contains more Iron +236.4%
Contains more Calcium +225%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Contains more Potassium +150%
Contains more Magnesium +61.1%
Contains more Copper +216.7%
Contains more Zinc +433.3%
Contains more Phosphorus +36.8%
Contains less Sodium -30%
Contains more Iron +236.4%
Contains more Calcium +225%

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 Vitamin K +169.2%
Contains more Folate +1250%
Contains more Vitamin C +264%
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 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
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 Vitamin K +169.2%
Contains more Folate +1250%
Contains more Vitamin C +264%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
12%
Avocado
9%
Mulberry
Carbohydrates
9%
Avocado
10%
Mulberry
Fats
68%
Avocado
2%
Mulberry

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Avocado
Avocado contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Mulberry Opinion
Calories 160 43 Avocado
Protein 2 1.44 Avocado
Fats 14.66 0.39 Avocado
Vitamin C 10 36.4 Mulberry
Carbs 8.53 9.8 Mulberry
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 1.85 Mulberry
Calcium 12 39 Mulberry
Potassium 485 194 Avocado
Magnesium 29 18 Avocado
Sugars 0.66 8.1 Avocado
Fiber 6.7 1.7 Avocado
Copper 0.19 0.06 Avocado
Zinc 0.64 0.12 Avocado
Starch 0.11 Avocado
Phosphorus 52 38 Avocado
Sodium 7 10 Avocado
Vitamin A 146 25 Avocado
Vitamin E 2.07 0.87 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.029 Avocado
Vitamin B2 0.13 0.101 Avocado
Vitamin B3 1.738 0.62 Avocado
Vitamin B5 1.389 Avocado
Vitamin B6 0.257 0.05 Avocado
Vitamin B12 0 0
Vitamin K 21 7.8 Avocado
Folate 81 6 Avocado
Trans Fat 0 0
Saturated Fat 2.126 0.027 Mulberry
Monounsaturated Fat 9.799 0.041 Avocado
Polyunsaturated fat 1.816 0.207 Avocado
Tryptophan 0.025 Avocado
Threonine 0.073 Avocado
Isoleucine 0.084 Avocado
Leucine 0.143 Avocado
Lysine 0.132 Avocado
Methionine 0.038 Avocado
Phenylalanine 0.097 Avocado
Valine 0.107 Avocado
Histidine 0.049 Avocado
Fructose 0.12 Avocado

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 of 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.