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Salmonberries vs. Avocado — In-Depth Nutrition Comparison

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Differences between Salmonberries and Avocado

  • Salmonberries have more Manganese, while Avocado have more Vitamin B5, Fiber, Copper, Folate, Vitamin B6, Potassium, Vitamin B3, Vitamin B2, and Vitamin K.
  • Salmonberries' daily need coverage for Manganese is 42% higher.

The food types used in this comparison are Salmonberries, raw (Alaska Native) and Avocados, raw, all commercial varieties.

Infographic

Salmonberries 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 Manganese +674.6%
Contains more Iron +37.5%
Contains more Magnesium +93.3%
Contains more Phosphorus +92.6%
Contains more Potassium +340.9%
Contains less Sodium -50%
Contains more Zinc +128.6%
Contains more Copper +533.3%
Equal in Calcium - 12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.9% 15% 11% 12% 9.7% 1.8% 7.6% 10% 143% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.6% 21% 21% 22% 43% 0.91% 17% 63% 19% 2.2%
Contains more Manganese +674.6%
Contains more Iron +37.5%
Contains more Magnesium +93.3%
Contains more Phosphorus +92.6%
Contains more Potassium +340.9%
Contains less Sodium -50%
Contains more Zinc +128.6%
Contains more Copper +533.3%
Equal in Calcium - 12

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.
:
12
Avocado
Contains more Vitamin A +239.7%
Contains more Vitamin E +28.6%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +109.7%
Contains more Vitamin B3 +273%
Contains more Vitamin B5 +731.7%
Contains more Vitamin B6 +229.5%
Contains more Folate +376.5%
Contains more Vitamin K +41.9%
Equal in Vitamin C - 10
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 30% 32% 0% 31% 10% 14% 8.7% 10% 18% 13% 0% 0% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8.8% 41% 0% 33% 17% 30% 33% 83% 59% 61% 0% 7.7% 53%
Contains more Vitamin A +239.7%
Contains more Vitamin E +28.6%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B2 +109.7%
Contains more Vitamin B3 +273%
Contains more Vitamin B5 +731.7%
Contains more Vitamin B6 +229.5%
Contains more Folate +376.5%
Contains more Vitamin K +41.9%
Equal in Vitamin C - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +17.8%
Contains more Water +20.5%
Contains more Protein +135.3%
Contains more Fats +4342.4%
Contains more Other +182.1%
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 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 +17.8%
Contains more Water +20.5%
Contains more Protein +135.3%
Contains more Fats +4342.4%
Contains more Other +182.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +413.5%
Contains more Fructose +1358.3%
Contains more Starch +∞%
Contains more Sucrose +200%
Contains more Galactose +∞%
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Glucose +413.5%
Contains more Fructose +1358.3%
Contains more Starch +∞%
Contains more Sucrose +200%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmonberries Avocado Opinion
Net carbs 8.15g 1.83g Salmonberries
Protein 0.85g 2g Avocado
Fats 0.33g 14.66g Avocado
Carbs 10.05g 8.53g Salmonberries
Calories 47kcal 160kcal Avocado
Starch 0g 0.11g Avocado
Fructose 1.75g 0.12g Salmonberries
Sugar 3.66g 0.66g Avocado
Fiber 1.9g 6.7g Avocado
Calcium 13mg 12mg Salmonberries
Iron 0.4mg 0.55mg Avocado
Magnesium 15mg 29mg Avocado
Phosphorus 27mg 52mg Avocado
Potassium 110mg 485mg Avocado
Sodium 14mg 7mg Avocado
Zinc 0.28mg 0.64mg Avocado
Copper 0.03mg 0.19mg Avocado
Manganese 1.1mg 0.142mg Salmonberries
Selenium 0.4µg Avocado
Vitamin A 496IU 146IU Salmonberries
Vitamin A RAE 50µg 7µg Salmonberries
Vitamin E 1.61mg 2.07mg Avocado
Vitamin C 9.2mg 10mg Avocado
Vitamin B1 0.041mg 0.067mg Avocado
Vitamin B2 0.062mg 0.13mg Avocado
Vitamin B3 0.466mg 1.738mg Avocado
Vitamin B5 0.167mg 1.389mg Avocado
Vitamin B6 0.078mg 0.257mg Avocado
Folate 17µg 81µg Avocado
Choline 14.2mg Avocado
Vitamin K 14.8µg 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 2.126g Salmonberries
Monounsaturated Fat 9.799g Avocado
Polyunsaturated fat 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
Salmonberries Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
16%
Salmonberries
33%
Avocado
Minerals Daily Need Coverage Score
21%
Salmonberries
21%
Avocado

Comparison summary

Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 2.126g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 40)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 7mg)
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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.