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Avocado vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between avocados and mulberries?

  • Avocados are higher in fiber, folate, vitamin B6, copper, vitamin K, potassium, and vitamin E, yet mulberries are higher in vitamin C and iron.
  • Mulberries' daily need coverage for vitamin C is 29% more.
  • Avocados have 79 times more saturated fat than mulberries. While avocados have 2.126g of saturated fat, mulberries have only 0.027g.
  • The glycemic index of mulberries is lower.

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

Infographic

Avocado vs Mulberry 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 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +61.1%
Contains more PotassiumPotassium +150%
Contains more CopperCopper +216.7%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +36.8%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +225%
Contains more IronIron +236.4%
Contains more SeleniumSelenium +50%

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 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 121% 0% 0.33% 17% 7.3% 23% 12% 0% 12% 0% 20% 4.5%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +137.9%
Contains more Vitamin B1Vitamin B1 +131%
Contains more Vitamin B2Vitamin B2 +28.7%
Contains more Vitamin B3Vitamin B3 +180.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +414%
Contains more Vitamin KVitamin K +169.2%
Contains more FolateFolate +1250%
Contains more Vitamin CVitamin C +264%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Mulberry DV% diff.
Vitamin C 10mg 36.4mg 29%
Vitamin B5 1.389mg 28%
Monounsaturated fat 9.799g 0.041g 24%
Fats 14.66g 0.39g 22%
Fiber 6.7g 1.7g 20%
Folate 81µg 6µg 19%
Iron 0.55mg 1.85mg 16%
Vitamin B6 0.257mg 0.05mg 16%
Copper 0.19mg 0.06mg 14%
Vitamin K 21µg 7.8µg 11%
Polyunsaturated fat 1.816g 0.207g 11%
Saturated fat 2.126g 0.027g 10%
Potassium 485mg 194mg 9%
Vitamin E 2.07mg 0.87mg 8%
Vitamin B3 1.738mg 0.62mg 7%
Calories 160kcal 43kcal 6%
Manganese 0.142mg 6%
Zinc 0.64mg 0.12mg 5%
Magnesium 29mg 18mg 3%
Calcium 12mg 39mg 3%
Vitamin B1 0.067mg 0.029mg 3%
Phosphorus 52mg 38mg 2%
Vitamin B2 0.13mg 0.101mg 2%
Protein 2g 1.44g 1%
Vitamin A 7µg 1µg 1%
Protein per 100 calories 1.3g 3.3g N/A
Calories per 10 g protein 800kcal 299kcal N/A
Weight per 100 calories 63g 233g N/A
Unsaturated / Saturated Fat ratio 5.5 9.2 N/A
Net carbs 1.83g 8.1g N/A
Carbs 8.53g 9.8g 0%
Sugar 0.66g 8.1g N/A
Starch 0.11g 0%
Sodium 7mg 10mg 0%
Selenium 0.4µg 0.6µg 0%
Choline 14.2mg 12.3mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +38.9%
Contains more FatsFats +3659%
Contains more OtherOther +129%
Contains more CarbsCarbs +14.9%
Contains more WaterWater +19.7%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +23800%
Contains more Poly. FatPolyunsaturated fat +777.3%
Contains less Sat. FatSaturated fat -98.7%

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