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  6. Dried fruit vs. Avocado

Dried fruit vs. Avocado — In-Depth Nutrition Comparison

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How are Dried fruit and Avocado different?

  • Dried fruit is higher in Iron, Potassium, Vitamin A RAE, Copper, and Vitamin E , however, Avocado is richer in Folate, Vitamin B5, Vitamin K, and Vitamin C.
  • Daily need coverage for Iron from Dried fruit is 26% higher.
  • Dried fruit contains 26 times more Vitamin A RAE than Avocado. While Dried fruit contains 180µg of Vitamin A RAE, Avocado contains only 7µg.
  • Dried fruit has less Saturated Fat.

Apricots, dried, sulfured, uncooked and Avocados, raw, all commercial varieties are the varieties used in this article.

Infographic

Dried fruit vs Avocado infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dried fruit
Dried fruit
8
:
2
Avocado
Avocado
Contains more Calcium +358.3%
Contains more Iron +383.6%
Contains more Magnesium +10.3%
Contains more Phosphorus +36.5%
Contains more Potassium +139.6%
Contains more Copper +80.5%
Contains more Manganese +65.5%
Contains more Selenium +450%
Contains less Sodium -30%
Contains more Zinc +64.1%
Equal in Magnesium - 29
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 100% 23% 31% 103% 2% 11% 115% 31% 12%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +358.3%
Contains more Iron +383.6%
Contains more Magnesium +10.3%
Contains more Phosphorus +36.5%
Contains more Potassium +139.6%
Contains more Copper +80.5%
Contains more Manganese +65.5%
Contains more Selenium +450%
Contains less Sodium -30%
Contains more Zinc +64.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dried fruit
Dried fruit
3
:
7
Avocado
Avocado
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 Folate +710%
Contains more Vitamin K +577.4%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
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 Folate +710%
Contains more Vitamin K +577.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dried fruit
Dried fruit
3
:
2
Avocado
Avocado
Contains more Protein +69.5%
Contains more Carbs +634.3%
Contains more Other +62.7%
Contains more Fats +2774.5%
Contains more Water +137.1%
Dried fruit
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +69.5%
Contains more Carbs +634.3%
Contains more Other +62.7%
Contains more Fats +2774.5%
Contains more Water +137.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dried fruit
Dried fruit
1
:
2
Avocado
Avocado
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +13141.9%
Contains more Polyunsaturated fat +2354.1%
Dried fruit
10% 45% 45%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.074 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +13141.9%
Contains more Polyunsaturated fat +2354.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Dried fruit
Dried fruit
4
:
1
Avocado
Avocado
Contains more Starch +218.2%
Contains more Sucrose +13050%
Contains more Glucose +8840.5%
Contains more Fructose +10291.7%
Contains more Galactose +∞%
Dried fruit
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Avocado
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +218.2%
Contains more Sucrose +13050%
Contains more Glucose +8840.5%
Contains more Fructose +10291.7%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dried fruit Avocado
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Avocado Opinion
Net carbs 55.34g 1.83g Dried fruit
Protein 3.39g 2g Dried fruit
Fats 0.51g 14.66g Avocado
Carbs 62.64g 8.53g Dried fruit
Calories 241kcal 160kcal Dried fruit
Starch 0.35g 0.11g Dried fruit
Fructose 12.47g 0.12g Dried fruit
Sugar 53.44g 0.66g Avocado
Fiber 7.3g 6.7g Dried fruit
Calcium 55mg 12mg Dried fruit
Iron 2.66mg 0.55mg Dried fruit
Magnesium 32mg 29mg Dried fruit
Phosphorus 71mg 52mg Dried fruit
Potassium 1162mg 485mg Dried fruit
Sodium 10mg 7mg Avocado
Zinc 0.39mg 0.64mg Avocado
Copper 0.343mg 0.19mg Dried fruit
Manganese 0.235mg 0.142mg Dried fruit
Selenium 2.2µg 0.4µg Dried fruit
Vitamin A 3604IU 146IU Dried fruit
Vitamin A RAE 180µg 7µg Dried fruit
Vitamin E 4.33mg 2.07mg Dried fruit
Vitamin C 1mg 10mg Avocado
Vitamin B1 0.015mg 0.067mg Avocado
Vitamin B2 0.074mg 0.13mg Avocado
Vitamin B3 2.589mg 1.738mg Dried fruit
Vitamin B5 0.516mg 1.389mg Avocado
Vitamin B6 0.143mg 0.257mg Avocado
Folate 10µg 81µg Avocado
Vitamin K 3.1µg 21µg Avocado
Tryptophan 0.016mg 0.025mg Avocado
Threonine 0.073mg 0.073mg
Isoleucine 0.063mg 0.084mg Avocado
Leucine 0.105mg 0.143mg Avocado
Lysine 0.083mg 0.132mg Avocado
Methionine 0.015mg 0.038mg Avocado
Phenylalanine 0.062mg 0.097mg Avocado
Valine 0.078mg 0.107mg Avocado
Histidine 0.047mg 0.049mg Avocado
Saturated Fat 0.017g 2.126g Dried fruit
Monounsaturated Fat 0.074g 9.799g Avocado
Polyunsaturated fat 0.074g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Dried fruit
35%
Avocado
Minerals Daily Need Coverage Score
44%
Dried fruit
21%
Avocado

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 - 9)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (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 is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.