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Avocado vs. Prune — In-Depth Nutrition Comparison

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How are Avocado and Prune different?

  • Avocado is richer in Vitamin B5, Folate, Vitamin E , and Vitamin C, while Prune is higher in Vitamin K, Copper, Potassium, and Manganese.
  • Prune covers your daily need of Vitamin K 32% more than Avocado.
  • Avocado contains 24 times more Saturated Fat than Prune. Avocado contains 2.126g of Saturated Fat, while Prune contains 0.088g.

Avocados, raw, all commercial varieties and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Avocado vs Prune 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.
Avocado
Avocado
2
:
8
Prune
Prune
Contains more Zinc +45.5%
Contains more Selenium +33.3%
Contains more Calcium +258.3%
Contains more Iron +69.1%
Contains more Magnesium +41.4%
Contains more Phosphorus +32.7%
Contains more Potassium +50.9%
Contains less Sodium -71.4%
Contains more Copper +47.9%
Contains more Manganese +110.6%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Zinc +45.5%
Contains more Selenium +33.3%
Contains more Calcium +258.3%
Contains more Iron +69.1%
Contains more Magnesium +41.4%
Contains more Phosphorus +32.7%
Contains more Potassium +50.9%
Contains less Sodium -71.4%
Contains more Copper +47.9%
Contains more Manganese +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.
Avocado
Avocado
6
:
4
Prune
Prune
Contains more Vitamin E +381.4%
Contains more Vitamin C +1566.7%
Contains more Vitamin B1 +31.4%
Contains more Vitamin B5 +229.1%
Contains more Vitamin B6 +25.4%
Contains more Folate +1925%
Contains more Vitamin A +434.9%
Contains more Vitamin B2 +43.1%
Contains more Vitamin K +183.3%
Equal in Vitamin B3 - 1.882
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%
Prune
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin E +381.4%
Contains more Vitamin C +1566.7%
Contains more Vitamin B1 +31.4%
Contains more Vitamin B5 +229.1%
Contains more Vitamin B6 +25.4%
Contains more Folate +1925%
Contains more Vitamin A +434.9%
Contains more Vitamin B2 +43.1%
Contains more Vitamin K +183.3%
Equal in Vitamin B3 - 1.882

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
2
:
3
Prune
Prune
Contains more Fats +3757.9%
Contains more Water +136.8%
Contains more Carbs +648.9%
Contains more Other +67.1%
Equal in Protein - 2.18
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Fats +3757.9%
Contains more Water +136.8%
Contains more Carbs +648.9%
Contains more Other +67.1%
Equal in Protein - 2.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Prune
Prune
Contains more Monounsaturated Fat +18388.7%
Contains more Polyunsaturated fat +2829%
Contains less Saturated Fat -95.9%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +18388.7%
Contains more Polyunsaturated fat +2829%
Contains less Saturated Fat -95.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Avocado
Avocado
1
:
5
Prune
Prune
Contains more Galactose +∞%
Contains more Starch +4545.5%
Contains more Sucrose +150%
Contains more Glucose +6781.1%
Contains more Fructose +10275%
Contains more Maltose +∞%
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
Prune
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Starch +4545.5%
Contains more Sucrose +150%
Contains more Glucose +6781.1%
Contains more Fructose +10275%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Prune Opinion
Net carbs 1.83g 56.78g Prune
Protein 2g 2.18g Prune
Fats 14.66g 0.38g Avocado
Carbs 8.53g 63.88g Prune
Calories 160kcal 240kcal Prune
Starch 0.11g 5.11g Prune
Fructose 0.12g 12.45g Prune
Sugar 0.66g 38.13g Avocado
Fiber 6.7g 7.1g Prune
Calcium 12mg 43mg Prune
Iron 0.55mg 0.93mg Prune
Magnesium 29mg 41mg Prune
Phosphorus 52mg 69mg Prune
Potassium 485mg 732mg Prune
Sodium 7mg 2mg Prune
Zinc 0.64mg 0.44mg Avocado
Copper 0.19mg 0.281mg Prune
Manganese 0.142mg 0.299mg Prune
Selenium 0.4µg 0.3µg Avocado
Vitamin A 146IU 781IU Prune
Vitamin A RAE 7µg 39µg Prune
Vitamin E 2.07mg 0.43mg Avocado
Vitamin C 10mg 0.6mg Avocado
Vitamin B1 0.067mg 0.051mg Avocado
Vitamin B2 0.13mg 0.186mg Prune
Vitamin B3 1.738mg 1.882mg Prune
Vitamin B5 1.389mg 0.422mg Avocado
Vitamin B6 0.257mg 0.205mg Avocado
Folate 81µg 4µg Avocado
Vitamin K 21µg 59.5µg Prune
Tryptophan 0.025mg 0.025mg
Threonine 0.073mg 0.049mg Avocado
Isoleucine 0.084mg 0.041mg Avocado
Leucine 0.143mg 0.066mg Avocado
Lysine 0.132mg 0.05mg Avocado
Methionine 0.038mg 0.016mg Avocado
Phenylalanine 0.097mg 0.052mg Avocado
Valine 0.107mg 0.056mg Avocado
Histidine 0.049mg 0.027mg Avocado
Saturated Fat 2.126g 0.088g Prune
Monounsaturated Fat 9.799g 0.053g Avocado
Polyunsaturated fat 1.816g 0.062g Avocado
Omega-6 - Gamma-linoleic acid 0.015g 0g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Prune
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
35%
Avocado
31%
Prune
Minerals Daily Need Coverage Score
21%
Avocado
32%
Prune

Comparison summary

Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 2.038g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 37.47g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.