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.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.
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.
Avocado g
()
|
Daily Values (%) |
Blueberry g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.