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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.

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

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
:
1
Raisin
Contains more Vitamin C +334.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1625%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B5 +1362.1%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +500%
Contains more Folate +1520%
Contains more Vitamin B1 +58.2%
Equal in Vitamin B2 - 0.125
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 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
Contains more Vitamin C +334.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1625%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B5 +1362.1%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +500%
Contains more Folate +1520%
Contains more Vitamin B1 +58.2%
Equal in Vitamin B2 - 0.125

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
12
Raisin
Mineral Summary Score
24
Avocado
41
Raisin

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
18%
Raisin
Carbohydrates
9%
Avocado
79%
Raisin
Fats
68%
Avocado
2%
Raisin

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 Raisin
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Avocado Raisin
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 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 contains less Sugars?
Avocado
Avocado contains less Sugars (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)

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 Raisin Opinion
Calories 160 299 Raisin
Protein 2 3.07 Raisin
Fats 14.66 0.46 Avocado
Vitamin C 10 2.3 Avocado
Carbs 8.53 79.18 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 1.88 Raisin
Calcium 12 50 Raisin
Potassium 485 749 Raisin
Magnesium 29 32 Raisin
Sugars 0.66 59.19 Avocado
Fiber 6.7 3.7 Avocado
Copper 0.19 0.318 Raisin
Zinc 0.64 0.22 Avocado
Starch 0.11 2.7 Raisin
Phosphorus 52 101 Raisin
Sodium 7 11 Avocado
Vitamin A 146 0 Avocado
Vitamin E 2.07 0.12 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.106 Raisin
Vitamin B2 0.13 0.125 Avocado
Vitamin B3 1.738 0.766 Avocado
Vitamin B5 1.389 0.095 Avocado
Vitamin B6 0.257 0.174 Avocado
Vitamin B12 0 0
Vitamin K 21 3.5 Avocado
Folate 81 5 Avocado
Trans Fat 0 0
Saturated Fat 2.126 0.058 Raisin
Monounsaturated Fat 9.799 0.051 Avocado
Polyunsaturated fat 1.816 0.037 Avocado
Tryptophan 0.025 0.05 Raisin
Threonine 0.073 0.077 Raisin
Isoleucine 0.084 0.057 Avocado
Leucine 0.143 0.096 Avocado
Lysine 0.132 0.084 Avocado
Methionine 0.038 0.021 Avocado
Phenylalanine 0.097 0.065 Avocado
Valine 0.107 0.083 Avocado
Histidine 0.049 0.072 Raisin
Fructose 0.12 29.68 Raisin

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. 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.