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.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Blackberry (Blackberries, raw) . Have a correction or suggestions? Shoot us an email.
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 of 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) .
Avocado g
()
|
Daily Values (%) |
Blackberry 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 blackberry contain more calories in 100 grams?Avocado is high in calories and blackberry has 70% less calories than avocado - avocado has 167 calories in 100g and blackberry has 43 calories.
Does avocado or blackberry have more carbohydrates?
By weight, avocado and blackberry contain similar amounts of carbs - avocado has 8.6g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does avocado or blackberry contain more potassium?
Avocado is a rich source of potassium and it has 210% more potassium than blackberry - avocado has 507mg of potassium in 100 grams and blackberry has 162mg of potassium.