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Avocado vs Dried fruit - In-Depth Nutrition Comparison

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How are Avocado and Dried fruit different?

  • Avocado is higher in Folate, Vitamin B5, Vitamin K, and Vitamin C, however Dried fruit is richer in Iron, Potassium, Vitamin A RAE, Copper, and Vitamin E .
  • Daily need coverage for Iron from Dried fruit is 26% higher.
  • Avocado contains 125 times more Saturated Fat than Dried fruit. While Avocado contains 2.126g of Saturated Fat, Dried fruit contains only 0.017g.

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

Infographic

Avocado vs Dried fruit infographic
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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 less Sodium -30%
Contains more Zinc +64.1%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Contains less Sodium -30%
Contains more Zinc +64.1%
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%

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 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%
Contains more Vitamin A +2368.5%
Contains more Vitamin E +109.2%
Contains more Vitamin B3 +49%
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%
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%
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%
Contains more Vitamin A +2368.5%
Contains more Vitamin E +109.2%
Contains more Vitamin B3 +49%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Dried fruit
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 Avocado Dried fruit Opinion
Net carbs 1.83g 55.34g Dried fruit
Protein 2g 3.39g Dried fruit
Fats 14.66g 0.51g Avocado
Carbs 8.53g 62.64g Dried fruit
Calories 160kcal 241kcal Dried fruit
Starch 0.11g 0.35g Dried fruit
Fructose 0.12g 12.47g Dried fruit
Sugar 0.66g 53.44g Avocado
Fiber 6.7g 7.3g Dried fruit
Calcium 12mg 55mg Dried fruit
Iron 0.55mg 2.66mg Dried fruit
Magnesium 29mg 32mg Dried fruit
Phosphorus 52mg 71mg Dried fruit
Potassium 485mg 1162mg Dried fruit
Sodium 7mg 10mg Avocado
Zinc 0.64mg 0.39mg Avocado
Copper 0.19mg 0.343mg Dried fruit
Vitamin A 146IU 3604IU Dried fruit
Vitamin E 2.07mg 4.33mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 1mg Avocado
Vitamin B1 0.067mg 0.015mg Avocado
Vitamin B2 0.13mg 0.074mg Avocado
Vitamin B3 1.738mg 2.589mg Dried fruit
Vitamin B5 1.389mg 0.516mg Avocado
Vitamin B6 0.257mg 0.143mg Avocado
Folate 81µg 10µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg 3.1µg Avocado
Tryptophan 0.025mg 0.016mg Avocado
Threonine 0.073mg 0.073mg
Isoleucine 0.084mg 0.063mg Avocado
Leucine 0.143mg 0.105mg Avocado
Lysine 0.132mg 0.083mg Avocado
Methionine 0.038mg 0.015mg Avocado
Phenylalanine 0.097mg 0.062mg Avocado
Valine 0.107mg 0.078mg Avocado
Histidine 0.049mg 0.047mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g g Dried fruit
Saturated Fat 2.126g 0.017g Dried fruit
Monounsaturated Fat 9.799g 0.074g Avocado
Polyunsaturated fat 1.816g 0.074g Avocado

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Avocado
38
Dried fruit
Mineral Summary Score
24
Avocado
50
Dried fruit

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 food.
Protein
12%
Avocado
20%
Dried fruit
Carbohydrates
9%
Avocado
63%
Dried fruit
Fats
68%
Avocado
2%
Dried fruit

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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