Avocados (Raw)vsBlackberries (Raw)
Avocados (Raw) has 160 calories and 2.0g protein per 100g. Blackberries (Raw) has 43 calories and 1.4g protein per 100g Avocados (Raw) has more protein, Blackberries (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Avocados (Raw) vs Blackberries (Raw)
Go with Blackberries (Raw) at just 43 kcal per 100g — 73% fewer calories.
Avocados (Raw) will keep you satisfied longer with 6.7g fiber, 14.7g fat — fat and protein slow digestion while fiber adds bulk.
Blackberries (Raw) is the heart-friendlier option with lower saturated fat, less sodium.
Blackberries (Raw) delivers 21mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Avocados All Commercial Varieties | Blackberries | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 160kcal8% | 43kcal2% | +117kcal |
| Protein | 2.0g4% | 1.4g3% | +0.61g |
| Total Fat | 15g19% | 0.49g1% | +14g |
| Saturated Fat | 2.1g11% | <0.1g0% | +2.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.5g3% | 9.6g3% | <0.1g |
| Dietary Fiber | 6.7g24% | 5.3g19% | +1.4g |
| Sugars | 0.66g | 4.9g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 7.0mcg1% | 11mcg1% | <0.1mcg |
| Vitamin C | 10mg11% | 21mg23% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.1mg14% | 1.2mg8% | +0.90mg |
| Vitamin K | 21mcg18% | 20mcg17% | +1.2mcg |
| Vitamin B6 | 0.26mg15% | <0.1mg2% | +0.23mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 81mcg20% | 25mcg6% | +56mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg2% | +<0.1mg |
| Riboflavin (B2) | 0.13mg10% | <0.1mg2% | +0.10mg |
| Niacin (B3) | 1.7mg11% | 0.65mg4% | +1.1mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 1.0mg0% | +6.0mg |
| Calcium | 12mg1% | 29mg2% | <0.1mg |
| Iron | 0.55mg3% | 0.62mg3% | <0.1mg |
| Potassium | 485mg10% | 162mg3% | +323mg |
| Phosphorus | 52mg4% | 22mg2% | +30mg |
| Magnesium | 29mg7% | 20mg5% | +9.0mg |
| Zinc | 0.64mg6% | 0.53mg5% | +0.11mg |
| Copper | 0.19mg21% | 0.17mg18% | +<0.1mg |
| Manganese | 0.14mg6% | 0.65mg28% | <0.1mg |
| Selenium | 0.40mcg1% | 0.40mcg1% | — |
🔬Nutritional Analysis
Calories: Blackberries (Raw) is significantly lower in calories at just 43 kcal per 100g compared to 160 kcal for Avocados (Raw) — that's 272% fewer calories, making Blackberries (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Avocados (Raw) providing 2g and Blackberries (Raw) providing 1.39g per 100g.
Fat: Blackberries (Raw) is the leaner option with 0.49g of total fat per 100g compared to 14.7g. Blackberries (Raw) has less saturated fat (0.014g vs 2.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin B6 (Avocados (Raw): 0.257mg vs 0.03mg), Riboflavin (B2) (Avocados (Raw): 0.13mg vs 0.026mg), Thiamin (B1) (Avocados (Raw): 0.067mg vs 0.02mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Avocados (Raw): 7mg vs 1mg), Manganese (Blackberries (Raw): 0.646mg vs 0.142mg), Potassium (Avocados (Raw): 485mg vs 162mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Blackberries (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Avocados (Raw) or Blackberries (Raw)?
- Avocados (Raw) has more protein with 2g per 100g compared to 1.39g for Blackberries (Raw).
- Which is lower in calories, Avocados (Raw) or Blackberries (Raw)?
- Blackberries (Raw) is lower in calories with 43 kcal per 100g versus 160 kcal.
- Is Avocados (Raw) or Blackberries (Raw) healthier?
- It depends on your goals. Avocados (Raw) has 160 calories and 2g protein per 100g, while Blackberries (Raw) has 43 calories and 1.39g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Avocados (Raw) or Blackberries (Raw)?
- Blackberries (Raw) is leaner with 0.49g of fat per 100g compared to 14.7g.
- Which has more fiber, Avocados (Raw) or Blackberries (Raw)?
- Avocados (Raw) has more fiber with 6.7g per 100g compared to 5.3g.