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Blackberry vs. Avocado — In-Depth Nutrition Comparison

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How are Blackberry and Avocado different?

  • Blackberry is higher in Manganese, and Vitamin C, however, Avocado is richer in Vitamin B5, Vitamin B6, Folate, Potassium, Vitamin B2, Vitamin B3, and Vitamin E .
  • Daily need coverage for Vitamin B5 from Avocado is 22% higher.
  • Blackberry contains 5 times more Manganese than Avocado. While Blackberry contains 0.646mg of Manganese, Avocado contains only 0.142mg.
  • Blackberry has less Saturated Fat.

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

Infographic

Blackberry vs Avocado 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +141.7%
Contains more Iron +12.7%
Contains less Sodium -85.7%
Contains more Manganese +354.9%
Contains more Magnesium +45%
Contains more Phosphorus +136.4%
Contains more Potassium +199.4%
Contains more Zinc +20.8%
Contains more Copper +15.2%
Equal in Selenium - 0.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +141.7%
Contains more Iron +12.7%
Contains less Sodium -85.7%
Contains more Manganese +354.9%
Contains more Magnesium +45%
Contains more Phosphorus +136.4%
Contains more Potassium +199.4%
Contains more Zinc +20.8%
Contains more Copper +15.2%
Equal in Selenium - 0.4

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 A +46.6%
Contains more Vitamin C +110%
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 Choline +67.1%
Equal in Vitamin K - 21
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 5% 50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Contains more Vitamin A +46.6%
Contains more Vitamin C +110%
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 Choline +67.1%
Equal in Vitamin K - 21

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +12.7%
Contains more Water +20.4%
Contains more Protein +43.9%
Contains more Fats +2891.8%
Contains more Other +338.9%
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Carbs +12.7%
Contains more Water +20.4%
Contains more Protein +43.9%
Contains more Fats +2891.8%
Contains more Other +338.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +20748.9%
Contains more Polyunsaturated fat +548.6%
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +20748.9%
Contains more Polyunsaturated fat +548.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +16.7%
Contains more Glucose +524.3%
Contains more Fructose +1900%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Galactose +233.3%
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +16.7%
Contains more Glucose +524.3%
Contains more Fructose +1900%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Galactose +233.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Avocado
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 Blackberry Avocado Opinion
Net carbs 4.31g 1.83g Blackberry
Protein 1.39g 2g Avocado
Fats 0.49g 14.66g Avocado
Carbs 9.61g 8.53g Blackberry
Calories 43kcal 160kcal Avocado
Starch 0g 0.11g Avocado
Fructose 2.4g 0.12g Blackberry
Sugar 4.88g 0.66g Avocado
Fiber 5.3g 6.7g Avocado
Calcium 29mg 12mg Blackberry
Iron 0.62mg 0.55mg Blackberry
Magnesium 20mg 29mg Avocado
Phosphorus 22mg 52mg Avocado
Potassium 162mg 485mg Avocado
Sodium 1mg 7mg Blackberry
Zinc 0.53mg 0.64mg Avocado
Copper 0.165mg 0.19mg Avocado
Manganese 0.646mg 0.142mg Blackberry
Selenium 0.4µg 0.4µg
Vitamin A 214IU 146IU Blackberry
Vitamin A RAE 11µg 7µg Blackberry
Vitamin E 1.17mg 2.07mg Avocado
Vitamin C 21mg 10mg Blackberry
Vitamin B1 0.02mg 0.067mg Avocado
Vitamin B2 0.026mg 0.13mg Avocado
Vitamin B3 0.646mg 1.738mg Avocado
Vitamin B5 0.276mg 1.389mg Avocado
Vitamin B6 0.03mg 0.257mg Avocado
Folate 25µg 81µg Avocado
Choline 8.5mg 14.2mg Avocado
Vitamin K 19.8µg 21µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 0.014g 2.126g Blackberry
Monounsaturated Fat 0.047g 9.799g Avocado
Polyunsaturated fat 0.28g 1.816g 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
Blackberry Avocado
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
17%
Blackberry
33%
Avocado
Minerals Daily Need Coverage Score
23%
Blackberry
21%
Avocado

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

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