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Avocado vs. Dried fruit — In-Depth Nutrition Comparison

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How are avocados and dried fruit different?

  • Avocados are higher in fats, folate, vitamin B5, and vitamin K; however, dried fruit is richer in iron, potassium, vitamin A, carbs, copper, and vitamin E.
  • Daily need coverage for iron for dried fruit is 26% higher.
  • Avocados contain 29 times more fats than dried fruit. While avocados contain 14.66g of fats, dried fruit contains only 0.51g.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 60% 87% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5%
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

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%
Carbs 8.53g 62.64g 18%
Folate 81µg 10µg 18%
Copper 0.19mg 0.343mg 17%
Vitamin B5 1.389mg 0.516mg 17%
Vitamin E 2.07mg 4.33mg 15%
Vitamin K 21µg 3.1µg 15%
Fructose 0.12g 12.47g 15%
Polyunsaturated fat 1.816g 0.074g 12%
Vitamin C 10mg 1mg 10%
Saturated fat 2.126g 0.017g 10%
Vitamin B6 0.257mg 0.143mg 9%
Omega-3 (ALA) 0.111g 7%
Vitamin B3 1.738mg 2.589mg 5%
Calories 160kcal 241kcal 4%
Calcium 12mg 55mg 4%
Manganese 0.142mg 0.235mg 4%
Vitamin B1 0.067mg 0.015mg 4%
Vitamin B2 0.13mg 0.074mg 4%
Protein 2g 3.39g 3%
Phosphorus 52mg 71mg 3%
Selenium 0.4µg 2.2µg 3%
Fiber 6.7g 7.3g 2%
Zinc 0.64mg 0.39mg 2%
Magnesium 29mg 32mg 1%
Protein per 100 calories 1.3g 1.4g N/A
Calories per 10 g protein 800kcal 711kcal N/A
Weight per 100 calories 63g 41g N/A
Unsaturated / Saturated Fat ratio 5.5 8.7 N/A
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-6 (Gamma-linolenic 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%

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.