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Mulberry vs. Avocado — In-Depth Nutrition Comparison

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What are the differences between Mulberry and Avocado?

  • Mulberry is higher in Vitamin C, and Iron, yet Avocado is higher in Fiber, Folate, Vitamin B6, Copper, Vitamin K, Potassium, and Vitamin E .
  • Mulberry's daily need coverage for Vitamin C is 29% more.
  • Mulberry has 3 times more Iron than Avocado. While Mulberry has 1.85mg of Iron, Avocado has only 0.55mg.
  • The amount of Saturated Fat in Mulberry is lower.

We used Mulberries, raw and Avocados, raw, all commercial varieties types in this article.

Infographic

Mulberry 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 +225%
Contains more Iron +236.4%
Contains more Selenium +50%
Contains more Magnesium +61.1%
Contains more Phosphorus +36.8%
Contains more Potassium +150%
Contains less Sodium -30%
Contains more Zinc +433.3%
Contains more Copper +216.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 70% 13% 17% 18% 2% 4% 20% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +225%
Contains more Iron +236.4%
Contains more Selenium +50%
Contains more Magnesium +61.1%
Contains more Phosphorus +36.8%
Contains more Potassium +150%
Contains less Sodium -30%
Contains more Zinc +433.3%
Contains more Copper +216.7%

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.
:
10
Avocado
Contains more Vitamin C +264%
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 Folate +1250%
Contains more Choline +15.4%
Contains more Vitamin K +169.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 122% 8% 24% 12% 0% 12% 5% 0% 7% 20%
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 C +264%
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 Folate +1250%
Contains more Choline +15.4%
Contains more Vitamin K +169.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +14.9%
Contains more Water +19.7%
Contains more Protein +38.9%
Contains more Fats +3659%
Contains more Other +129%
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 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 +14.9%
Contains more Water +19.7%
Contains more Protein +38.9%
Contains more Fats +3659%
Contains more Other +129%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +23800%
Contains more Polyunsaturated fat +777.3%
10% 15% 75%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.041 g
Polyunsaturated fat: 0.207 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +23800%
Contains more Polyunsaturated fat +777.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mulberry Avocado Opinion
Net carbs 8.1g 1.83g Mulberry
Protein 1.44g 2g Avocado
Fats 0.39g 14.66g Avocado
Carbs 9.8g 8.53g Mulberry
Calories 43kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 8.1g 0.66g Avocado
Fiber 1.7g 6.7g Avocado
Calcium 39mg 12mg Mulberry
Iron 1.85mg 0.55mg Mulberry
Magnesium 18mg 29mg Avocado
Phosphorus 38mg 52mg Avocado
Potassium 194mg 485mg Avocado
Sodium 10mg 7mg Avocado
Zinc 0.12mg 0.64mg Avocado
Copper 0.06mg 0.19mg Avocado
Manganese 0.142mg Avocado
Selenium 0.6µg 0.4µg Mulberry
Vitamin A 25IU 146IU Avocado
Vitamin A RAE 1µg 7µg Avocado
Vitamin E 0.87mg 2.07mg Avocado
Vitamin C 36.4mg 10mg Mulberry
Vitamin B1 0.029mg 0.067mg Avocado
Vitamin B2 0.101mg 0.13mg Avocado
Vitamin B3 0.62mg 1.738mg Avocado
Vitamin B5 1.389mg Avocado
Vitamin B6 0.05mg 0.257mg Avocado
Folate 6µg 81µg Avocado
Choline 12.3mg 14.2mg Avocado
Vitamin K 7.8µg 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 0.027g 2.126g Mulberry
Monounsaturated Fat 0.041g 9.799g Avocado
Polyunsaturated fat 0.207g 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
Mulberry 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%
Mulberry
33%
Avocado
Minerals Daily Need Coverage Score
16%
Mulberry
21%
Avocado

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 is lower in Sugar?
Avocado
Avocado is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.