Avocado vs. Raisin — In-Depth Nutrition Comparison
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A recap on the differences between avocadoes and raisins
- Avocadoes are higher in vitamin B5, folate, vitamin K, vitamin E, fiber, and vitamin C, yet raisins are higher in iron, copper, and potassium.
- Avocadoes cover your daily vitamin B5 needs 26% more than raisins.
- Avocadoes contain 37 times more saturated fat than raisins. While avocadoes contain 2.126g of saturated fat, raisins contain only 0.058g.
- The glycemic index of avocadoes is lower.
Food varieties used in this article are Avocados, raw, all commercial varieties and Raisins, seedless.
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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 | +190.9% |
| Contains less SodiumSodium | -36.4% |
| Contains more MagnesiumMagnesium | +10.3% |
| Contains more CalciumCalcium | +316.7% |
| Contains more PotassiumPotassium | +54.4% |
| Contains more IronIron | +241.8% |
| Contains more CopperCopper | +67.4% |
| Contains more PhosphorusPhosphorus | +94.2% |
| Contains more ManganeseManganese | +110.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +334.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1625% |
| Contains more Vitamin B3Vitamin B3 | +126.9% |
| Contains more Vitamin B5Vitamin B5 | +1362.1% |
| Contains more Vitamin B6Vitamin B6 | +47.7% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more FolateFolate | +1520% |
| Contains more CholineCholine | +27.9% |
| Contains more Vitamin B1Vitamin B1 | +58.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 0.12g | 29.68g | 37% |
| Vitamin B5 | 1.389mg | 0.095mg | 26% |
| Monounsaturated fat | 9.799g | 0.051g | 24% |
| Carbs | 8.53g | 79.18g | 24% |
| Fats | 14.66g | 0.46g | 22% |
| Folate | 81µg | 5µg | 19% |
| Iron | 0.55mg | 1.88mg | 17% |
| Vitamin K | 21µg | 3.5µg | 15% |
| Copper | 0.19mg | 0.318mg | 14% |
| Vitamin E | 2.07mg | 0.12mg | 13% |
| Polyunsaturated fat | 1.816g | 0.037g | 12% |
| Fiber | 6.7g | 3.7g | 12% |
| Vitamin C | 10mg | 2.3mg | 9% |
| Saturated fat | 2.126g | 0.058g | 9% |
| Potassium | 485mg | 749mg | 8% |
| Manganese | 0.142mg | 0.299mg | 7% |
| Calories | 160kcal | 299kcal | 7% |
| Phosphorus | 52mg | 101mg | 7% |
| Vitamin B3 | 1.738mg | 0.766mg | 6% |
| Vitamin B6 | 0.257mg | 0.174mg | 6% |
| Zinc | 0.64mg | 0.22mg | 4% |
| Calcium | 12mg | 50mg | 4% |
| Vitamin B1 | 0.067mg | 0.106mg | 3% |
| Protein | 2g | 3.07g | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Starch | 0.11g | 2.7g | 1% |
| Choline | 14.2mg | 11.1mg | 1% |
| Magnesium | 29mg | 32mg | 1% |
| Net carbs | 1.83g | 75.48g | N/A |
| Sugar | 0.66g | 59.19g | N/A |
| Sodium | 7mg | 11mg | 0% |
| Selenium | 0.4µg | 0.6µg | 0% |
| Vitamin B2 | 0.13mg | 0.125mg | 0% |
| Tryptophan | 0.025mg | 0.05mg | 0% |
| Threonine | 0.073mg | 0.077mg | 0% |
| Isoleucine | 0.084mg | 0.057mg | 0% |
| Leucine | 0.143mg | 0.096mg | 0% |
| Lysine | 0.132mg | 0.084mg | 0% |
| Methionine | 0.038mg | 0.021mg | 0% |
| Phenylalanine | 0.097mg | 0.065mg | 0% |
| Valine | 0.107mg | 0.083mg | 0% |
| Histidine | 0.049mg | 0.072mg | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3087% |
| Contains more WaterWater | +374.6% |
| Contains more ProteinProtein | +53.5% |
| Contains more CarbsCarbs | +828.3% |
| Contains more OtherOther | +17.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +19113.7% |
| Contains more Poly. FatPolyunsaturated fat | +4808.1% |
| Contains less Sat. FatSaturated fat | -97.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +2354.5% |
| Contains more SucroseSucrose | +650% |
| Contains more GlucoseGlucose | +7400% |
| Contains more FructoseFructose | +24633.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
