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Dried fruit vs Avocado - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 2.109g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food contains less Sugars?
Avocado
Avocado contains less Sugars (difference - 52.78g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 3mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Avocado
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Dried fruit Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
32
Dried fruit
26
Avocado
Mineral Summary Score
33
Dried fruit
17
Avocado

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +383.6%
Contains more Calcium +358.3%
Contains more Potassium +139.6%
Contains more Magnesium +10.3%
Contains more Copper +80.5%
Contains more Phosphorus +36.5%
Contains more Zinc +64.1%
Contains less Sodium -30%
Equal in Magnesium - 29
Contains more Iron +383.6%
Contains more Calcium +358.3%
Contains more Potassium +139.6%
Contains more Magnesium +10.3%
Contains more Copper +80.5%
Contains more Phosphorus +36.5%
Contains more Zinc +64.1%
Contains less Sodium -30%
Equal in Magnesium - 29

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +2368.5%
Contains more Vitamin E +109.2%
Contains more Vitamin B3 +49%
Contains more Vitamin C +900%
Contains more Vitamin B1 +346.7%
Contains more Vitamin B2 +75.7%
Contains more Vitamin B5 +169.2%
Contains more Vitamin B6 +79.7%
Contains more Vitamin K +577.4%
Contains more Vitamin A +2368.5%
Contains more Vitamin E +109.2%
Contains more Vitamin B3 +49%
Contains more Vitamin C +900%
Contains more Vitamin B1 +346.7%
Contains more Vitamin B2 +75.7%
Contains more Vitamin B5 +169.2%
Contains more Vitamin B6 +79.7%
Contains more Vitamin K +577.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Dried fruit
12%
Avocado
Carbohydrates
63%
Dried fruit
9%
Avocado
Fats
2%
Dried fruit
68%
Avocado

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Avocado Opinion
Calories 241 160 Dried fruit
Protein 3.39 2 Dried fruit
Fats 0.51 14.66 Avocado
Vitamin C 1 10 Avocado
Carbs 62.64 8.53 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 0.55 Dried fruit
Calcium 55 12 Dried fruit
Potassium 1162 485 Dried fruit
Magnesium 32 29 Dried fruit
Sugars 53.44 0.66 Dried fruit
Fiber 7.3 6.7 Dried fruit
Copper 0.343 0.19 Dried fruit
Zinc 0.39 0.64 Avocado
Starch 0.35 0.11 Dried fruit
Phosphorus 71 52 Dried fruit
Sodium 10 7 Avocado
Vitamin A 3604 146 Dried fruit
Vitamin E 4.33 2.07 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.067 Avocado
Vitamin B2 0.074 0.13 Avocado
Vitamin B3 2.589 1.738 Dried fruit
Vitamin B5 0.516 1.389 Avocado
Vitamin B6 0.143 0.257 Avocado
Vitamin B12 0 0
Vitamin K 3.1 21 Avocado
Folic acid (B9) 0 0
Trans Fat 0 Dried fruit
Saturated Fat 0.017 2.126 Dried fruit
Monounsaturated Fat 0.074 9.799 Avocado
Polyunsaturated fat 0.074 1.816 Avocado
Tryptophan 0.016 0.025 Avocado
Threonine 0.073 0.073
Isoleucine 0.063 0.084 Avocado
Leucine 0.105 0.143 Avocado
Lysine 0.083 0.132 Avocado
Methionine 0.015 0.038 Avocado
Phenylalanine 0.062 0.097 Avocado
Valine 0.078 0.107 Avocado
Histidine 0.047 0.049 Avocado
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.