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Avocado vs. Dried fruit — In-Depth Nutrition Comparison

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How are avocadoes and dried fruit different?

  • Avocadoes are higher in folate, vitamin B5, vitamin K, and vitamin C; however, dried fruit is richer in vitamin A, iron, potassium, copper, and vitamin E.
  • Daily need coverage for vitamin A for dried fruit is 69% higher.
  • Avocadoes contain 125 times more saturated fat than dried fruit. While avocadoes contain 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +64.1%
Contains less SodiumSodium -30%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +139.6%
Contains more IronIron +383.6%
Contains more CopperCopper +80.5%
Contains more PhosphorusPhosphorus +36.5%
Contains more ManganeseManganese +65.5%
Contains more SeleniumSelenium +450%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more Vitamin B5Vitamin B5 +169.2%
Contains more Vitamin B6Vitamin B6 +79.7%
Contains more Vitamin KVitamin K +577.4%
Contains more FolateFolate +710%
Contains more Vitamin AVitamin A +2471.4%
Contains more Vitamin EVitamin E +109.2%
Contains more Vitamin B3Vitamin B3 +49%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient Avocado Dried fruit DV% diff.
Iron 0.55mg 2.66mg 26%
Monounsaturated fat 9.799g 0.074g 24%
Fats 14.66g 0.51g 22%
Potassium 485mg 1162mg 20%
Vitamin A 7µg 180µg 19%
Folate 81µg 10µg 18%
Carbs 8.53g 62.64g 18%
Vitamin B5 1.389mg 0.516mg 17%
Copper 0.19mg 0.343mg 17%
Vitamin K 21µg 3.1µg 15%
Vitamin E 2.07mg 4.33mg 15%
Fructose 0.12g 12.47g 15%
Polyunsaturated fat 1.816g 0.074g 12%
Saturated fat 2.126g 0.017g 10%
Vitamin C 10mg 1mg 10%
Vitamin B6 0.257mg 0.143mg 9%
Vitamin B3 1.738mg 2.589mg 5%
Vitamin B1 0.067mg 0.015mg 4%
Calories 160kcal 241kcal 4%
Vitamin B2 0.13mg 0.074mg 4%
Manganese 0.142mg 0.235mg 4%
Calcium 12mg 55mg 4%
Selenium 0.4µg 2.2µg 3%
Protein 2g 3.39g 3%
Phosphorus 52mg 71mg 3%
Zinc 0.64mg 0.39mg 2%
Fiber 6.7g 7.3g 2%
Magnesium 29mg 32mg 1%
Net carbs 1.83g 55.34g N/A
Sugar 0.66g 53.44g N/A
Starch 0.11g 0.35g 0%
Sodium 7mg 10mg 0%
Choline 14.2mg 13.9mg 0%
Tryptophan 0.025mg 0.016mg 0%
Threonine 0.073mg 0.073mg 0%
Isoleucine 0.084mg 0.063mg 0%
Leucine 0.143mg 0.105mg 0%
Lysine 0.132mg 0.083mg 0%
Methionine 0.038mg 0.015mg 0%
Phenylalanine 0.097mg 0.062mg 0%
Valine 0.107mg 0.078mg 0%
Histidine 0.049mg 0.047mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +13141.9%
Contains more Poly. FatPolyunsaturated fat +2354.1%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +218.2%
Contains more SucroseSucrose +13050%
Contains more GlucoseGlucose +8840.5%
Contains more FructoseFructose +10291.7%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. 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.