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 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and blackberry:

  • Both avocado and blackberry are high in dietary fiber.
  • Avocado has 15.2 times less sugar than blackberry.
  • Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Avocado is an excellent source of potassium.
  • Blackberry has 150.8 times less saturated fat than avocado.
  • Blackberry has more beta-carotene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than blackberry.
  • Blackberry is an excellent source of Vitamin C.
Detailed nutritional comparison of avocado and blackberry is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Blackberry src

Calories and Carbs

calories

Avocado is high in calories and blackberry has 74% less calories than avocado - avocado has 167 calories per 100 grams and blackberry has 43 calories.

For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to blackberry per calorie. Avocado has a macronutrient ratio of 4:19:77 and for blackberry, 12:79:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Blackberry
Protein 4% 12%
Carbohydrates 19% 79%
Fat 77% 9%
Alcohol ~ ~

carbohydrates

Avocado and blackberry contain similar amounts carbs - avocado has 8.6g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.

dietary fiber

Both avocado and blackberry are high in dietary fiber. Avocado has 28% more dietary fiber than blackberry - avocado has 6.8g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.

sugar

Avocado has 15.2 times 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 150.8 times 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 an excellent source of Vitamin C and it has 139% 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.

Vitamin K

Avocado and blackberry contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.

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 123% 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 an excellent source of potassium and it has 213% 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) .

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