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Avocado vs. Raisin — In-Depth Nutrition Comparison

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A recap on differences between Avocado and Raisin

  • Avocado is higher in Vitamin B5, Folate, Vitamin K, Vitamin E , Fiber, and Vitamin C, yet Raisin is higher in Iron, Copper, and Potassium.
  • Avocado covers your daily Vitamin B5 needs 26% more than Raisin.
  • Avocado contains 37 times more Saturated Fat than Raisin. While Avocado contains 2.126g of Saturated Fat, Raisin contains only 0.058g.

Food varieties used in this article are Avocados, raw, all commercial varieties and Raisins, seedless.

Infographic

Avocado vs Raisin 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.
:
8
Raisin
Contains less Sodium -36.4%
Contains more Zinc +190.9%
Contains more Calcium +316.7%
Contains more Iron +241.8%
Contains more Magnesium +10.3%
Contains more Phosphorus +94.2%
Contains more Potassium +54.4%
Contains more Copper +67.4%
Contains more Manganese +110.6%
Contains more Selenium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains less Sodium -36.4%
Contains more Zinc +190.9%
Contains more Calcium +316.7%
Contains more Iron +241.8%
Contains more Magnesium +10.3%
Contains more Phosphorus +94.2%
Contains more Potassium +54.4%
Contains more Copper +67.4%
Contains more Manganese +110.6%
Contains more Selenium +50%

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
10
:
1
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin E +1625%
Contains more Vitamin C +334.8%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B5 +1362.1%
Contains more Vitamin B6 +47.7%
Contains more Folate +1520%
Contains more Choline +27.9%
Contains more Vitamin K +500%
Contains more Vitamin B1 +58.2%
Equal in Vitamin B2 - 0.125
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 7% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1625%
Contains more Vitamin C +334.8%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B5 +1362.1%
Contains more Vitamin B6 +47.7%
Contains more Folate +1520%
Contains more Choline +27.9%
Contains more Vitamin K +500%
Contains more Vitamin B1 +58.2%
Equal in Vitamin B2 - 0.125

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Raisin
Contains more Fats +3087%
Contains more Water +374.6%
Contains more Protein +53.5%
Contains more Carbs +828.3%
Contains more Other +17.7%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Fats +3087%
Contains more Water +374.6%
Contains more Protein +53.5%
Contains more Carbs +828.3%
Contains more Other +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Raisin
Contains more Monounsaturated Fat +19113.7%
Contains more Polyunsaturated fat +4808.1%
Contains less Saturated Fat -97.3%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains more Monounsaturated Fat +19113.7%
Contains more Polyunsaturated fat +4808.1%
Contains less Saturated Fat -97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
4
Raisin
Contains more Galactose +∞%
Contains more Starch +2354.5%
Contains more Sucrose +650%
Contains more Glucose +7400%
Contains more Fructose +24633.3%
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
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Starch +2354.5%
Contains more Sucrose +650%
Contains more Glucose +7400%
Contains more Fructose +24633.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Raisin Opinion
Net carbs 1.83g 75.48g Raisin
Protein 2g 3.07g Raisin
Fats 14.66g 0.46g Avocado
Carbs 8.53g 79.18g Raisin
Calories 160kcal 299kcal Raisin
Starch 0.11g 2.7g Raisin
Fructose 0.12g 29.68g Raisin
Sugar 0.66g 59.19g Avocado
Fiber 6.7g 3.7g Avocado
Calcium 12mg 50mg Raisin
Iron 0.55mg 1.88mg Raisin
Magnesium 29mg 32mg Raisin
Phosphorus 52mg 101mg Raisin
Potassium 485mg 749mg Raisin
Sodium 7mg 11mg Avocado
Zinc 0.64mg 0.22mg Avocado
Copper 0.19mg 0.318mg Raisin
Manganese 0.142mg 0.299mg Raisin
Selenium 0.4µg 0.6µg Raisin
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 0.12mg Avocado
Vitamin C 10mg 2.3mg Avocado
Vitamin B1 0.067mg 0.106mg Raisin
Vitamin B2 0.13mg 0.125mg Avocado
Vitamin B3 1.738mg 0.766mg Avocado
Vitamin B5 1.389mg 0.095mg Avocado
Vitamin B6 0.257mg 0.174mg Avocado
Folate 81µg 5µg Avocado
Choline 14.2mg 11.1mg Avocado
Vitamin K 21µg 3.5µg Avocado
Tryptophan 0.025mg 0.05mg Raisin
Threonine 0.073mg 0.077mg Raisin
Isoleucine 0.084mg 0.057mg Avocado
Leucine 0.143mg 0.096mg Avocado
Lysine 0.132mg 0.084mg Avocado
Methionine 0.038mg 0.021mg Avocado
Phenylalanine 0.097mg 0.065mg Avocado
Valine 0.107mg 0.083mg Avocado
Histidine 0.049mg 0.072mg Raisin
Saturated Fat 2.126g 0.058g Raisin
Monounsaturated Fat 9.799g 0.051g Avocado
Polyunsaturated fat 1.816g 0.037g Avocado
Omega-6 - Gamma-linoleic acid 0.015g 0.001g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Raisin
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
33%
Avocado
11%
Raisin
Minerals Daily Need Coverage Score
21%
Avocado
37%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 2.068g)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 58.53g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 24)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.