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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +236.4%
Contains more Calcium +225%
Contains more Potassium +150%
Contains more Magnesium +61.1%
Contains more Copper +216.7%
Contains more Zinc +433.3%
Contains more Phosphorus +36.8%
Contains less Sodium -30%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Contains more Iron +236.4%
Contains more Calcium +225%
Contains more Potassium +150%
Contains more Magnesium +61.1%
Contains more Copper +216.7%
Contains more Zinc +433.3%
Contains more Phosphorus +36.8%
Contains less Sodium -30%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 Vitamin K +169.2%
Contains more Folate +1250%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
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 Vitamin K +169.2%
Contains more Folate +1250%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Calories 43kcal 160kcal Avocado
Protein 1.44g 2g Avocado
Fats 0.39g 14.66g Avocado
Vitamin C 36.4mg 10mg Mulberry
Net carbs 8.1g 1.83g Mulberry
Carbs 9.8g 8.53g Mulberry
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.85mg 0.55mg Mulberry
Calcium 39mg 12mg Mulberry
Potassium 194mg 485mg Avocado
Magnesium 18mg 29mg Avocado
Sugar 8.1g 0.66g Avocado
Fiber 1.7g 6.7g Avocado
Copper 0.06mg 0.19mg Avocado
Zinc 0.12mg 0.64mg Avocado
Starch g 0.11g Avocado
Phosphorus 38mg 52mg Avocado
Sodium 10mg 7mg Avocado
Vitamin A 25IU 146IU Avocado
Vitamin E 0.87mg 2.07mg Avocado
Vitamin D 0µg 0µg
Vitamin B1 0.029mg 0.067mg Avocado
Vitamin B2 0.101mg 0.13mg Avocado
Vitamin B3 0.62mg 1.738mg Avocado
Vitamin B5 mg 1.389mg Avocado
Vitamin B6 0.05mg 0.257mg Avocado
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 21µg Avocado
Folate 6µg 81µg Avocado
Trans Fat 0g 0g
Saturated Fat 0.027g 2.126g Mulberry
Monounsaturated Fat 0.041g 9.799g Avocado
Polyunsaturated fat 0.207g 1.816g Avocado
Tryptophan mg 0.025mg Avocado
Threonine mg 0.073mg Avocado
Isoleucine mg 0.084mg Avocado
Leucine mg 0.143mg Avocado
Lysine mg 0.132mg Avocado
Methionine mg 0.038mg Avocado
Phenylalanine mg 0.097mg Avocado
Valine mg 0.107mg Avocado
Histidine mg 0.049mg Avocado
Fructose g 0.12g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mulberry Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Mulberry
35
Avocado
Mineral Summary Score
19
Mulberry
24
Avocado

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Mulberry
12%
Avocado
Carbohydrates
10%
Mulberry
9%
Avocado
Fats
2%
Mulberry
68%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.