Avocado vs. Blueberry

Nutrition comparison of Avocado and Blueberry


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

We compared the nutritional contents of avocado versus blueberry (100g each) below using 2020 USDA and NIH data[1].

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

  • Both avocado and blueberry are high in dietary fiber.
  • Avocado has 32.2 times less sugar than blueberry.
  • Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Avocado is an excellent source of potassium.
  • Blueberry has 74.9 times less saturated fat than avocado.
Detailed nutritional comparison of avocado and blueberry 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 Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Blueberry src

Calories and Carbs

calories

Avocado is high in calories and blueberry has 66% less calories than avocado - avocado has 167 calories per 100 grams and blueberry has 57 calories.

For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to blueberry for protein. Avocado has a macronutrient ratio of 4:19:77 and for blueberry, 5:91:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Blueberry
Protein 4% 5%
Carbohydrates 19% 91%
Fat 77% 5%
Alcohol ~ ~

carbohydrates

Avocado and blueberry contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Both avocado and blueberry are high in dietary fiber. Avocado has 183% more dietary fiber than blueberry - avocado has 6.8g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Avocado has 32.2 times less sugar than blueberry - avocado has 0.3g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Avocado and blueberry contain similar amounts of protein - avocado has 2g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Blueberry has 74.9 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

Vitamins

Vitamin C

Avocado and blueberry contain similar amounts of Vitamin C - avocado has 8.8mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

Avocado and blueberry contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.

Vitamin E

Avocado has 246% more Vitamin E than blueberry - avocado has 2mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Avocado and blueberry contain similar amounts of Vitamin K - avocado has 21ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Avocado Blueberry
Thiamin 0.075 MG 0.037 MG
Riboflavin 0.143 MG 0.041 MG
Niacin 1.912 MG 0.418 MG
Pantothenic acid 1.463 MG 0.124 MG
Vitamin B6 0.287 MG 0.052 MG
Folate 89 UG 6 UG

Minerals

calcium

Avocado and blueberry contain similar amounts of calcium - avocado has 13mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Avocado and blueberry contain similar amounts of iron - avocado has 0.61mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Avocado is an excellent source of potassium and it has 558% more potassium than blueberry - avocado has 507mg of potassium per 100 grams and blueberry has 77mg 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, both avocado and blueberry contain significant amounts of beta-carotene.

Avocado Blueberry
beta-carotene 63 UG 32 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 80 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than blueberry per 100 grams.

Avocado Blueberry
alpha linoleic acid 0.125 G 0.058 G
Total 0.125 G 0.058 G

omega 6s

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

Avocado Blueberry
linoleic acid 1.674 G 0.088 G
other omega 6 0.015 G ~
Total 1.689 G 0.088 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 Blueberry (Blueberries, raw) .

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FAQ

Does avocado or blueberry contain more calories in 100 grams?
Avocado is high in calories and blueberry has 70% less calories than avocado - avocado has 167 calories in 100g and blueberry has 57 calories.

Does avocado or blueberry have more carbohydrates?
By weight, avocado and blueberry contain similar amounts of carbs - avocado has 8.6g of carbs for 100g and blueberry has 14.5g of carbohydrates.

Does avocado or blueberry contain more potassium?
Avocado is a rich source of potassium and it has 560% more potassium than blueberry - avocado has 507mg of potassium in 100 grams and blueberry has 77mg of potassium.

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