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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.

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Avocado vs Prune 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Prune
Contains more Zinc +45.5%
Contains more Iron +69.1%
Contains more Calcium +258.3%
Contains more Potassium +50.9%
Contains more Magnesium +41.4%
Contains more Copper +47.9%
Contains more Phosphorus +32.7%
Contains less Sodium -71.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Contains more Zinc +45.5%
Contains more Iron +69.1%
Contains more Calcium +258.3%
Contains more Potassium +50.9%
Contains more Magnesium +41.4%
Contains more Copper +47.9%
Contains more Phosphorus +32.7%
Contains less Sodium -71.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Prune
Contains more Vitamin C +1566.7%
Contains more Vitamin E +381.4%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Contains more Vitamin C +1566.7%
Contains more Vitamin E +381.4%
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Avocado
31
Prune
Mineral Summary Score
24
Avocado
35
Prune

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Avocado
13%
Prune
Carbohydrates
9%
Avocado
64%
Prune
Fats
68%
Avocado
2%
Prune

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Prune
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Avocado Prune
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Avocado
Avocado contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Prune Opinion
Calories 160 240 Prune
Protein 2 2.18 Prune
Fats 14.66 0.38 Avocado
Vitamin C 10 0.6 Avocado
Carbs 8.53 63.88 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 0.93 Prune
Calcium 12 43 Prune
Potassium 485 732 Prune
Magnesium 29 41 Prune
Sugars 0.66 38.13 Avocado
Fiber 6.7 7.1 Prune
Copper 0.19 0.281 Prune
Zinc 0.64 0.44 Avocado
Starch 0.11 5.11 Prune
Phosphorus 52 69 Prune
Sodium 7 2 Prune
Vitamin A 146 781 Prune
Vitamin E 2.07 0.43 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.051 Avocado
Vitamin B2 0.13 0.186 Prune
Vitamin B3 1.738 1.882 Prune
Vitamin B5 1.389 0.422 Avocado
Vitamin B6 0.257 0.205 Avocado
Vitamin B12 0 0
Vitamin K 21 59.5 Prune
Folate 81 4 Avocado
Trans Fat 0 Prune
Saturated Fat 2.126 0.088 Prune
Monounsaturated Fat 9.799 0.053 Avocado
Polyunsaturated fat 1.816 0.062 Avocado
Tryptophan 0.025 0.025
Threonine 0.073 0.049 Avocado
Isoleucine 0.084 0.041 Avocado
Leucine 0.143 0.066 Avocado
Lysine 0.132 0.05 Avocado
Methionine 0.038 0.016 Avocado
Phenylalanine 0.097 0.052 Avocado
Valine 0.107 0.056 Avocado
Histidine 0.049 0.027 Avocado
Fructose 0.12 12.45 Prune

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 of 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.