Avocado vs. Blackberry

Nutrition comparison of Avocado and Blackberry


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus blackberry (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Avocado source
Image of Blackberry source

Calories and Carbs

calories

Avocado is high in calories and blackberry has less calories than avocado - avocado has 167kcal of calories per 100 grams and blackberry has 43kcal of calories.

dietary fiber

Both avocado and blackberry are high in dietary fiber - avocado has 6.8g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.

sugar

Avocado has less sugar than blackberry - avocado has 0.3g of sugar per 100 grams and blackberry has 4.9g of sugar.

Protein

protein

Avocado and blackberry contain similar amounts of protein - avocado has 2g of protein per 100 grams and blackberry has 1.4g of protein.

Fat

saturated fat

Blackberry has less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.

Vitamins

Vitamin C

Blackberry is a excellent source of Vitamin C and it has more Vitamin C than avocado - avocado has 8.8mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.

Vitamin A

Avocado and blackberry contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.

Vitamin E

Avocado and blackberry contain similar amounts of Vitamin E - avocado has 2mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.

The B Vitamins

Avocado has more thiamin, riboflavin, niacin, pantothenic acid, vitamin b6 and folate.

Avocado Blackberry
Thiamin 0.075 MG 0.02 MG
Riboflavin 0.143 MG 0.026 MG
Niacin 1.912 MG 0.646 MG
Pantothenic acid 1.463 MG 0.276 MG
Vitamin B6 0.287 MG 0.03 MG
Folate 89 UG 25 UG

Minerals

calcium

Blackberry has more calcium than avocado - avocado has 13mg of calcium per 100 grams and blackberry has 29mg of calcium.

iron

Avocado and blackberry contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and blackberry has 0.62mg of iron.

potassium

Avocado is a excellent source of potassium and it has more potassium than blackberry - avocado has 507mg of potassium per 100 grams and blackberry has 162mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, Blackberry has more beta-carotene than avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than blackberry per 100 grams.

Avocado Blackberry
beta-carotene 63 UG 128 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 118 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both avocado and blackberry contain significant amounts of alpha linoleic acid (ALA).

Avocado Blackberry
alpha linoleic acid 0.125 G 0.094 G
Total 0.125 G 0.094 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than blackberry per 100 grams.

Avocado Blackberry
linoleic acid 1.674 G 0.186 G
other omega 6 0.015 G ~
Total 1.689 G 0.186 G

Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Blackberry (Blackberries, raw) .

()

Avocado
g

Daily Values (%)

Blackberry
g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %


Compare Food