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  6. Mulberry vs. Avocado

Mulberry vs. Avocado — In-Depth Nutrition Comparison

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What are the differences between mulberries and avocados?

  • Mulberries are higher in vitamin C and iron, yet avocados are higher in fiber, folate, vitamin B6, copper, vitamin K, potassium, and vitamin E.
  • Mulberries' daily need coverage for vitamin C is 29% more.
  • Mulberries have 3 times more iron than avocados. While mulberries have 1.85mg of iron, avocados have only 0.55mg.
  • The amount of saturated fat in mulberries is lower.
  • The glycemic index of mulberries 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.
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%
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%
Contains more CalciumCalcium +225%
Contains more IronIron +236.4%
Contains more SeleniumSelenium +50%
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%

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 121% 0% 0.33% 17% 7.3% 23% 12% 0% 12% 0% 20% 4.5%
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%
Contains more Vitamin CVitamin C +264%
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 B6Vitamin B6 +414%
Contains more Vitamin KVitamin K +169.2%
Contains more FolateFolate +1250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Fat Type Comparison

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

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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. 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.