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Avocado vs Raspberry - In-Depth Nutrition Comparison

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How are Avocado and Raspberry different?

  • Avocado is higher in Vitamin B5, Vitamin B6, Folate, Copper, Vitamin K, Potassium and Vitamin E , however Raspberry is richer in Manganese and Vitamin C.
  • Daily need coverage for Manganese from Raspberry is 23% higher.
  • Avocado contains 112 times more Saturated Fat than Raspberry. While Avocado contains 2.126g of Saturated Fat, Raspberry contains only 0.019g.

Avocados, raw, all commercial varieties and Raspberries, raw are the varieties used in this article.

Infographic

Avocado vs Raspberry 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
:
Contains more Potassium +221.2%
Contains more Magnesium +31.8%
Contains more Copper +111.1%
Contains more Zinc +52.4%
Contains more Phosphorus +79.3%
Contains more Iron +25.5%
Contains more Calcium +108.3%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Contains more Potassium +221.2%
Contains more Magnesium +31.8%
Contains more Copper +111.1%
Contains more Zinc +52.4%
Contains more Phosphorus +79.3%
Contains more Iron +25.5%
Contains more Calcium +108.3%
Contains less Sodium -85.7%

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
:
Contains more Vitamin A +342.4%
Contains more Vitamin E +137.9%
Contains more Vitamin B1 +109.4%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +190.6%
Contains more Vitamin B5 +322.2%
Contains more Vitamin B6 +367.3%
Contains more Vitamin K +169.2%
Contains more Folate +285.7%
Contains more Vitamin C +162%
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 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
Contains more Vitamin A +342.4%
Contains more Vitamin E +137.9%
Contains more Vitamin B1 +109.4%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +190.6%
Contains more Vitamin B5 +322.2%
Contains more Vitamin B6 +367.3%
Contains more Vitamin K +169.2%
Contains more Folate +285.7%
Contains more Vitamin C +162%

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
17
Raspberry
Mineral Summary Score
24
Avocado
15
Raspberry

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
7%
Raspberry
Carbohydrates
9%
Avocado
12%
Raspberry
Fats
68%
Avocado
3%
Raspberry

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 Raspberry
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Rich in minerals 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 Raspberry
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?
Raspberry
Raspberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 2.107g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 14)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.1)
Which food contains less Sugars?
Avocado
Avocado contains less Sugars (difference - 3.76g)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
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 Raspberry Opinion
Calories 160 52 Avocado
Protein 2 1.2 Avocado
Fats 14.66 0.65 Avocado
Vitamin C 10 26.2 Raspberry
Carbs 8.53 11.94 Raspberry
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 0.69 Raspberry
Calcium 12 25 Raspberry
Potassium 485 151 Avocado
Magnesium 29 22 Avocado
Sugars 0.66 4.42 Avocado
Fiber 6.7 6.5 Avocado
Copper 0.19 0.09 Avocado
Zinc 0.64 0.42 Avocado
Starch 0.11 0 Avocado
Phosphorus 52 29 Avocado
Sodium 7 1 Raspberry
Vitamin A 146 33 Avocado
Vitamin E 2.07 0.87 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.032 Avocado
Vitamin B2 0.13 0.038 Avocado
Vitamin B3 1.738 0.598 Avocado
Vitamin B5 1.389 0.329 Avocado
Vitamin B6 0.257 0.055 Avocado
Vitamin B12 0 0
Vitamin K 21 7.8 Avocado
Folate 81 21 Avocado
Trans Fat 0 0
Saturated Fat 2.126 0.019 Raspberry
Monounsaturated Fat 9.799 0.064 Avocado
Polyunsaturated fat 1.816 0.375 Avocado
Tryptophan 0.025 Avocado
Threonine 0.073 Avocado
Isoleucine 0.084 Avocado
Leucine 0.143 Avocado
Lysine 0.132 Avocado
Methionine 0.038 Avocado
Phenylalanine 0.097 Avocado
Valine 0.107 Avocado
Histidine 0.049 Avocado
Fructose 0.12 2.35 Raspberry

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.