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Cloudberry vs. Avocado — In-Depth Nutrition Comparison

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The main differences between cloudberries and avocadoes

  • Cloudberries are richer in vitamin C, yet avocadoes are richer in vitamin B3.
  • Daily need coverage for vitamin C for cloudberries is 164% higher.

Food types used in this article are Cloudberries, raw (Alaska Native) and Avocados, raw, all commercial varieties.

Infographic

Cloudberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
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%
Contains more CalciumCalcium +50%
Contains more IronIron +27.3%
Contains less SodiumSodium -100%
Contains more PhosphorusPhosphorus +48.6%

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Avocado
10
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%
Contains more Vitamin CVitamin C +1480%
Contains more Vitamin B1Vitamin B1 +34%
Contains more Vitamin B2Vitamin B2 +85.7%
Contains more Vitamin B3Vitamin B3 +93.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 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 ProteinProtein +20%
Contains more WaterWater +18.8%
Contains more FatsFats +1732.5%
Contains more OtherOther +31.7%
~equal in Carbs ~8.53g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cloudberry Avocado DV% diff.
Vitamin C 158mg 10mg 164%
Vitamin B5 1.389mg 28%
Fiber 6.7g 27%
Monounsaturated fat 9.799g 24%
Fats 0.8g 14.66g 21%
Copper 0.19mg 21%
Folate 81µg 20%
Vitamin B6 0.257mg 20%
Vitamin K 21µg 18%
Potassium 485mg 14%
Vitamin E 2.07mg 14%
Polyunsaturated fat 1.816g 12%
Saturated fat 2.126g 10%
Magnesium 29mg 7%
Manganese 0.142mg 6%
Zinc 0.64mg 6%
Vitamin B3 0.9mg 1.738mg 5%
Calories 51kcal 160kcal 5%
Vitamin B2 0.07mg 0.13mg 5%
Choline 14.2mg 3%
Phosphorus 35mg 52mg 2%
Iron 0.7mg 0.55mg 2%
Vitamin A 7µg 1%
Vitamin B1 0.05mg 0.067mg 1%
Protein 2.4g 2g 1%
Selenium 0.4µg 1%
Calcium 18mg 12mg 1%
Carbs 8.6g 8.53g 0%
Net carbs 8.6g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cloudberry Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
44%
Cloudberry
32%
Avocado
Minerals Daily Need Coverage Score
5%
Cloudberry
21%
Avocado

Comparison summary

Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 2.126g)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 4)
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

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.