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Elderberry vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between elderberries and avocadoes

  • Elderberries are higher in vitamin C, iron, and vitamin A, yet avocadoes are higher in vitamin B5, folate, copper, vitamin B3, potassium, and magnesium.
  • Elderberries cover your daily vitamin C needs 29% more than avocadoes.
  • Elderberries contain 4 times more vitamin A than avocadoes. While elderberries contain 600IU of vitamin A, avocadoes contain only 146IU.
  • The amount of saturated fat in elderberries is lower.

Food varieties used in this article are Elderberries, raw and Avocados, raw, all commercial varieties.

Infographic

Elderberry 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 3.6% 11% 25% 60% 20% 3% 17% 0.78% 0% 3.3%
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 +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.
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 120% 10% 0% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5% 0%
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 +260%
Contains more Vitamin AVitamin A +328.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Elderberry Avocado DV% diff.
Vitamin C 36mg 10mg 29%
Vitamin B5 0.14mg 1.389mg 25%
Monounsaturated fat 0.08g 9.799g 24%
Fats 0.5g 14.66g 22%
Folate 6µg 81µg 19%
Vitamin K 21µg 18%
Vitamin E 2.07mg 14%
Copper 0.061mg 0.19mg 14%
Iron 1.6mg 0.55mg 13%
Polyunsaturated fat 0.247g 1.816g 10%
Saturated fat 0.023g 2.126g 10%
Vitamin B3 0.5mg 1.738mg 8%
Manganese 0.142mg 6%
Potassium 280mg 485mg 6%
Magnesium 5mg 29mg 6%
Zinc 0.11mg 0.64mg 5%
Vitamin B2 0.06mg 0.13mg 5%
Calories 73kcal 160kcal 4%
Vitamin A 30µg 7µg 3%
Carbs 18.4g 8.53g 3%
Calcium 38mg 12mg 3%
Protein 0.66g 2g 3%
Choline 14.2mg 3%
Phosphorus 39mg 52mg 2%
Vitamin B6 0.23mg 0.257mg 2%
Fiber 7g 6.7g 1%
Net carbs 11.4g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 6mg 7mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B1 0.07mg 0.067mg 0%
Tryptophan 0.013mg 0.025mg 0%
Threonine 0.027mg 0.073mg 0%
Isoleucine 0.027mg 0.084mg 0%
Leucine 0.06mg 0.143mg 0%
Lysine 0.026mg 0.132mg 0%
Methionine 0.014mg 0.038mg 0%
Phenylalanine 0.04mg 0.097mg 0%
Valine 0.033mg 0.107mg 0%
Histidine 0.015mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 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 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
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
15% 71% 13%
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%

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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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.