Elderberry vs. Avocado — In-Depth Nutrition Comparison
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A recap on differences between Elderberry and Avocado
- Elderberry is higher in Vitamin C, and Iron, yet Avocado is higher in Vitamin B5, Folate, Copper, Vitamin B3, Potassium, Magnesium, and Vitamin B2.
- Elderberry covers your daily Vitamin C needs 29% more than Avocado.
- Elderberry contains 3 times more Iron than Avocado. While Elderberry contains 1.6mg of Iron, Avocado contains only 0.55mg.
- The amount of Saturated Fat in Elderberry is lower.
Food varieties used in this article are Elderberries, raw and Avocados, raw, all commercial varieties.
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 CalciumCalcium | +216.7% |
| Contains more IronIron | +190.9% |
| Contains less SodiumSodium | -14.3% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +480% |
| Contains more PotassiumPotassium | +73.2% |
| Contains more CopperCopper | +211.5% |
| Contains more ZincZinc | +481.8% |
| Contains more PhosphorusPhosphorus | +33.3% |
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 CVitamin C | +260% |
| Contains more Vitamin AVitamin A | +311% |
| 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 FolateFolate | +1250% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more CarbsCarbs | +115.7% |
| Contains more ProteinProtein | +203% |
| Contains more FatsFats | +2832% |
| Contains more OtherOther | +146.9% |
~equal in
Water
~73.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.023 g
Monounsaturated Fat:
Mono. Fat
0.08 g
Polyunsaturated fat:
Poly. Fat
0.247 g
Saturated Fat:
Sat. Fat
2.126 g
Monounsaturated Fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
| Contains less Sat. FatSaturated Fat | -98.9% |
| Contains more Mono. FatMonounsaturated Fat | +12148.8% |
| Contains more Poly. FatPolyunsaturated fat | +635.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 73kcal | 160kcal |
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| Protein | 0.66g | 2g |
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| Fats | 0.5g | 14.66g |
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| Vitamin C | 36mg | 10mg |
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| Net carbs | 11.4g | 1.83g |
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| Carbs | 18.4g | 8.53g |
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| Magnesium | 5mg | 29mg |
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| Calcium | 38mg | 12mg |
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| Potassium | 280mg | 485mg |
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| Iron | 1.6mg | 0.55mg |
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| Sugar | 0.66g |
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| Fiber | 7g | 6.7g |
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| Copper | 0.061mg | 0.19mg |
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| Zinc | 0.11mg | 0.64mg |
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| Starch | 0.11g |
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| Phosphorus | 39mg | 52mg |
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| Sodium | 6mg | 7mg |
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| Vitamin A | 600IU | 146IU |
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| Vitamin A | 30µg | 7µg |
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| Vitamin E | 2.07mg |
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| Manganese | 0.142mg |
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| Selenium | 0.6µg | 0.4µg |
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| Vitamin B1 | 0.07mg | 0.067mg |
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| Vitamin B2 | 0.06mg | 0.13mg |
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| Vitamin B3 | 0.5mg | 1.738mg |
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| Vitamin B5 | 0.14mg | 1.389mg |
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| Vitamin B6 | 0.23mg | 0.257mg |
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| Vitamin K | 21µg |
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| Folate | 6µg | 81µg |
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| Choline | 14.2mg |
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| Saturated Fat | 0.023g | 2.126g |
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| Monounsaturated Fat | 0.08g | 9.799g |
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| Polyunsaturated fat | 0.247g | 1.816g |
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| Tryptophan | 0.013mg | 0.025mg |
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| Threonine | 0.027mg | 0.073mg |
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| Isoleucine | 0.027mg | 0.084mg |
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| Leucine | 0.06mg | 0.143mg |
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| Lysine | 0.026mg | 0.132mg |
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| Methionine | 0.014mg | 0.038mg |
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| Phenylalanine | 0.04mg | 0.097mg |
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| Valine | 0.033mg | 0.107mg |
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| Histidine | 0.015mg | 0.049mg |
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| Fructose | 0.12g |
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| Omega-3 - ALA | 0.111g |
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| Omega-6 - Gamma-linoleic acid | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
20%
33%
Minerals Daily Need Coverage Score
14%
21%
Comparison summary
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Elderberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Elderberry is lower in Saturated Fat (difference - 2.103g)
Which food is lower in glycemic index?
Elderberry is lower in glycemic index (difference - 40)
Which food is cheaper?
Elderberry is cheaper (difference - $0.8)
Which food is richer in minerals?
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)