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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 Magnesium +31.8%
Contains more Phosphorus +79.3%
Contains more Potassium +221.2%
Contains more Zinc +52.4%
Contains more Copper +111.1%
Contains more Calcium +108.3%
Contains more Iron +25.5%
Contains less Sodium -85.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Contains more Magnesium +31.8%
Contains more Phosphorus +79.3%
Contains more Potassium +221.2%
Contains more Zinc +52.4%
Contains more Copper +111.1%
Contains more Calcium +108.3%
Contains more Iron +25.5%
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 Folate +285.7%
Contains more Vitamin K +169.2%
Contains more Vitamin C +162%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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 Folate +285.7%
Contains more Vitamin K +169.2%
Contains more Vitamin C +162%

Comparison summary table

Pay attention to 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 Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Raspberry Opinion
Net carbs 1.83g 5.44g Raspberry
Protein 2g 1.2g Avocado
Fats 14.66g 0.65g Avocado
Carbs 8.53g 11.94g Raspberry
Calories 160kcal 52kcal Avocado
Starch 0.11g 0g Avocado
Fructose 0.12g 2.35g Raspberry
Sugar 0.66g 4.42g Avocado
Fiber 6.7g 6.5g Avocado
Calcium 12mg 25mg Raspberry
Iron 0.55mg 0.69mg Raspberry
Magnesium 29mg 22mg Avocado
Phosphorus 52mg 29mg Avocado
Potassium 485mg 151mg Avocado
Sodium 7mg 1mg Raspberry
Zinc 0.64mg 0.42mg Avocado
Copper 0.19mg 0.09mg Avocado
Vitamin A 146IU 33IU Avocado
Vitamin E 2.07mg 0.87mg Avocado
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 10mg 26.2mg Raspberry
Vitamin B1 0.067mg 0.032mg Avocado
Vitamin B2 0.13mg 0.038mg Avocado
Vitamin B3 1.738mg 0.598mg Avocado
Vitamin B5 1.389mg 0.329mg Avocado
Vitamin B6 0.257mg 0.055mg Avocado
Folate 81µg 21µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg 7.8µg Avocado
Tryptophan 0.025mg mg Avocado
Threonine 0.073mg mg Avocado
Isoleucine 0.084mg mg Avocado
Leucine 0.143mg mg Avocado
Lysine 0.132mg mg Avocado
Methionine 0.038mg mg Avocado
Phenylalanine 0.097mg mg Avocado
Valine 0.107mg mg Avocado
Histidine 0.049mg mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.126g 0.019g Raspberry
Monounsaturated Fat 9.799g 0.064g Avocado
Polyunsaturated fat 1.816g 0.375g Avocado

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
12%
Avocado
7%
Raspberry
Carbohydrates
9%
Avocado
12%
Raspberry
Fats
68%
Avocado
3%
Raspberry

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 is lower in Sugar?
Avocado
Avocado is lower in Sugar (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)

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 to 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.