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Avocado vs. Prunes — In-Depth Nutrition Comparison

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How are avocados and prunes different?

  • Avocados 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 avocados.
  • Avocados contain 24 times more saturated fat than prunes. Avocados contain 2.126g of saturated fat, while prunes contain 0.088g.
  • Avocados 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

Avocado vs Prunes 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.
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%
Prunes
Prunes
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
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.
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%
Prunes
Prunes
3
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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
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 Vitamin AVitamin A +457.1%
Contains more Vitamin B2Vitamin B2 +43.1%
Contains more Vitamin KVitamin K +183.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.882mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Prunes 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%
Potassium 485mg 732mg 7%
Manganese 0.142mg 0.299mg 7%
Iron 0.55mg 0.93mg 5%
Calories 160kcal 240kcal 4%
Vitamin A 7µg 39µg 4%
Vitamin B2 0.13mg 0.186mg 4%
Vitamin B6 0.257mg 0.205mg 4%
Magnesium 29mg 41mg 3%
Calcium 12mg 43mg 3%
Fiber 6.7g 7.1g 2%
Zinc 0.64mg 0.44mg 2%
Starch 0.11g 5.11g 2%
Phosphorus 52mg 69mg 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%
Protein per 100 calories 1.3g 0.91g N/A
Calories per 10 g protein 800kcal 1101kcal N/A
Weight per 100 calories 63g 42g N/A
Unsaturated / Saturated Fat ratio 5.5 1.3 N/A
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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Prunes
Prunes
3
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 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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
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
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
Prunes
Prunes
5
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 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

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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. Prunes - 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.