Avocado vs. Prunes — In-Depth Nutrition Comparison
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How are avocadoes and prunes different?
- Avocadoes are richer in vitamin B5, folate, vitamin E, and vitamin C, while prunes are higher in vitamin K, vitamin A, copper, potassium, and manganese.
- Prunes cover your daily need for vitamin K, 32% more than avocadoes.
- Avocadoes contain 24 times more saturated fat than prunes. Avocadoes contain 2.126g of saturated fat, while prunes contain 0.088g.
- Avocadoes have a higher glycemic index (40) than prunes (29).
Avocados, raw, all commercial varieties and Plums, dried (prunes), uncooked types were used in this article.
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.
| Contains more ZincZinc | +45.5% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more MagnesiumMagnesium | +41.4% |
| Contains more CalciumCalcium | +258.3% |
| Contains more PotassiumPotassium | +50.9% |
| Contains more IronIron | +69.1% |
| Contains more CopperCopper | +47.9% |
| Contains more PhosphorusPhosphorus | +32.7% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +110.6% |
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.
| Contains more Vitamin CVitamin C | +1566.7% |
| Contains more Vitamin EVitamin E | +381.4% |
| Contains more Vitamin B1Vitamin B1 | +31.4% |
| Contains more Vitamin B5Vitamin B5 | +229.1% |
| Contains more Vitamin B6Vitamin B6 | +25.4% |
| Contains more FolateFolate | +1925% |
| Contains more CholineCholine | +40.6% |
| Contains more Vitamin AVitamin A | +457.1% |
| Contains more Vitamin B2Vitamin B2 | +43.1% |
| Contains more Vitamin KVitamin K | +183.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 21µg | 59.5µg | 32% |
| Monounsaturated fat | 9.799g | 0.053g | 24% |
| Fats | 14.66g | 0.38g | 22% |
| Vitamin B5 | 1.389mg | 0.422mg | 19% |
| Folate | 81µg | 4µg | 19% |
| Carbs | 8.53g | 63.88g | 18% |
| Fructose | 0.12g | 12.45g | 15% |
| Polyunsaturated fat | 1.816g | 0.062g | 12% |
| Vitamin E | 2.07mg | 0.43mg | 11% |
| Vitamin C | 10mg | 0.6mg | 10% |
| Copper | 0.19mg | 0.281mg | 10% |
| Saturated fat | 2.126g | 0.088g | 9% |
| Manganese | 0.142mg | 0.299mg | 7% |
| Potassium | 485mg | 732mg | 7% |
| Iron | 0.55mg | 0.93mg | 5% |
| Vitamin B6 | 0.257mg | 0.205mg | 4% |
| Calories | 160kcal | 240kcal | 4% |
| Vitamin B2 | 0.13mg | 0.186mg | 4% |
| Vitamin A | 7µg | 39µg | 4% |
| Calcium | 12mg | 43mg | 3% |
| Magnesium | 29mg | 41mg | 3% |
| Phosphorus | 52mg | 69mg | 2% |
| Starch | 0.11g | 5.11g | 2% |
| Zinc | 0.64mg | 0.44mg | 2% |
| Fiber | 6.7g | 7.1g | 2% |
| Vitamin B1 | 0.067mg | 0.051mg | 1% |
| Vitamin B3 | 1.738mg | 1.882mg | 1% |
| Choline | 14.2mg | 10.1mg | 1% |
| Protein | 2g | 2.18g | 0% |
| Net carbs | 1.83g | 56.78g | N/A |
| Sugar | 0.66g | 38.13g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Selenium | 0.4µg | 0.3µg | 0% |
| Tryptophan | 0.025mg | 0.025mg | 0% |
| Threonine | 0.073mg | 0.049mg | 0% |
| Isoleucine | 0.084mg | 0.041mg | 0% |
| Leucine | 0.143mg | 0.066mg | 0% |
| Lysine | 0.132mg | 0.05mg | 0% |
| Methionine | 0.038mg | 0.016mg | 0% |
| Phenylalanine | 0.097mg | 0.052mg | 0% |
| Valine | 0.107mg | 0.056mg | 0% |
| Histidine | 0.049mg | 0.027mg | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3757.9% |
| Contains more WaterWater | +136.8% |
| Contains more CarbsCarbs | +648.9% |
| Contains more OtherOther | +67.1% |
~equal in
Protein
~2.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +18388.7% |
| Contains more Poly. FatPolyunsaturated fat | +2829% |
| Contains less Sat. FatSaturated fat | -95.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +4545.5% |
| Contains more SucroseSucrose | +150% |
| Contains more GlucoseGlucose | +6781.1% |
| Contains more FructoseFructose | +10275% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
