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Avocado vs. Elderberry — In-Depth Nutrition Comparison

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A recap on the differences between avocados and elderberries

  • Avocados are higher in vitamin B5, fats, folate, copper, vitamin B3, potassium, and magnesium, yet elderberries are higher in vitamin C and iron.
  • Elderberries cover your daily vitamin C needs 29% more than avocados.
  • Avocados contain 92 times more saturated fat than elderberries. While avocados contain 2.126g of saturated fat, elderberries contain only 0.023g.

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

Infographic

Avocado vs Elderberry infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
Contains more MagnesiumMagnesium +480%
Contains more PotassiumPotassium +73.2%
Contains more CopperCopper +211.5%
Contains more ZincZinc +481.8%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +216.7%
Contains more IronIron +190.9%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 120% 0% 10% 0% 18% 14% 9.4% 8.4% 53% 0% 0% 4.5%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +1250%
Contains more Vitamin CVitamin C +260%
Contains more Vitamin AVitamin A +328.6%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.07mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Elderberry DV% diff.
Vitamin C 10mg 36mg 29%
Vitamin B5 1.389mg 0.14mg 25%
Monounsaturated fat 9.799g 0.08g 24%
Fats 14.66g 0.5g 22%
Folate 81µg 6µg 19%
Vitamin K 21µg 18%
Copper 0.19mg 0.061mg 14%
Vitamin E 2.07mg 14%
Iron 0.55mg 1.6mg 13%
Saturated fat 2.126g 0.023g 10%
Polyunsaturated fat 1.816g 0.247g 10%
Vitamin B3 1.738mg 0.5mg 8%
Omega-3 (ALA) 0.111g 7%
Magnesium 29mg 5mg 6%
Potassium 485mg 280mg 6%
Manganese 0.142mg 6%
Zinc 0.64mg 0.11mg 5%
Vitamin B2 0.13mg 0.06mg 5%
Calories 160kcal 73kcal 4%
Protein 2g 0.66g 3%
Carbs 8.53g 18.4g 3%
Calcium 12mg 38mg 3%
Vitamin A 7µg 30µg 3%
Choline 14.2mg 3%
Phosphorus 52mg 39mg 2%
Vitamin B6 0.257mg 0.23mg 2%
Fiber 6.7g 7g 1%
Protein per 100 calories 1.3g 0.9g N/A
Calories per 10 g protein 800kcal 1106kcal N/A
Weight per 100 calories 63g 137g N/A
Unsaturated / Saturated Fat ratio 5.5 14 N/A
Net carbs 1.83g 11.4g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 6mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B1 0.067mg 0.07mg 0%
Tryptophan 0.025mg 0.013mg 0%
Threonine 0.073mg 0.027mg 0%
Isoleucine 0.084mg 0.027mg 0%
Leucine 0.143mg 0.06mg 0%
Lysine 0.132mg 0.026mg 0%
Methionine 0.038mg 0.014mg 0%
Phenylalanine 0.097mg 0.04mg 0%
Valine 0.107mg 0.033mg 0%
Histidine 0.049mg 0.015mg 0%
Fructose 0.12g 0%
Omega-6 (Gamma-linolenic acid) 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more ProteinProtein +203%
Contains more FatsFats +2832%
Contains more CarbsCarbs +115.7%
~equal in Water ~79.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
7% 23% 71%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.247 g
Contains more Mono. FatMonounsaturated fat +12148.8%
Contains more Poly. FatPolyunsaturated fat +635.2%
Contains less Sat. FatSaturated fat -98.9%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.