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  6. Dried fruit vs. Avocado

Dried fruit vs. Avocado — In-Depth Nutrition Comparison

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How are Dried fruit and Avocado different?

  • Dried fruit is higher in Iron, Potassium, Vitamin A, Copper, and Vitamin E, however, Avocado is richer in Folate, Vitamin B5, Vitamin K, and Vitamin C.
  • Daily need coverage for Iron from Dried fruit is 26% higher.
  • Dried fruit contains 26 times more Vitamin A than Avocado. While Dried fruit contains 180µg of Vitamin A, Avocado contains only 7µg.
  • Dried fruit has less Saturated Fat.

Apricots, dried, sulfured, uncooked and Avocados, raw, all commercial varieties are the varieties used in this article.

Infographic

Dried fruit vs Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +139.6%
Contains more IronIron +383.6%
Contains more CopperCopper +80.5%
Contains more PhosphorusPhosphorus +36.5%
Contains more ManganeseManganese +65.5%
Contains more SeleniumSelenium +450%
Contains more ZincZinc +64.1%
Contains less SodiumSodium -30%
~equal in Magnesium ~29mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 8.8% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +2368.5%
Contains more Vitamin EVitamin E +109.2%
Contains more Vitamin B3Vitamin B3 +49%
Contains more Vitamin CVitamin C +900%
Contains more Vitamin B1Vitamin B1 +346.7%
Contains more Vitamin B2Vitamin B2 +75.7%
Contains more Vitamin B5Vitamin B5 +169.2%
Contains more Vitamin B6Vitamin B6 +79.7%
Contains more Vitamin KVitamin K +577.4%
Contains more FolateFolate +710%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +69.5%
Contains more CarbsCarbs +634.3%
Contains more OtherOther +62.7%
Contains more FatsFats +2774.5%
Contains more WaterWater +137.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
15% 71% 13%
Saturated Fat: Sat. Fat 2.126 g
Monounsaturated Fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated Fat -99.2%
Contains more Mono. FatMonounsaturated Fat +13141.9%
Contains more Poly. FatPolyunsaturated fat +2354.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more StarchStarch +218.2%
Contains more SucroseSucrose +13050%
Contains more GlucoseGlucose +8840.5%
Contains more FructoseFructose +10291.7%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Avocado Opinion
Calories 241kcal 160kcal Dried fruit
Protein 3.39g 2g Dried fruit
Fats 0.51g 14.66g Avocado
Vitamin C 1mg 10mg Avocado
Net carbs 55.34g 1.83g Dried fruit
Carbs 62.64g 8.53g Dried fruit
Magnesium 32mg 29mg Dried fruit
Calcium 55mg 12mg Dried fruit
Potassium 1162mg 485mg Dried fruit
Iron 2.66mg 0.55mg Dried fruit
Sugar 53.44g 0.66g Avocado
Fiber 7.3g 6.7g Dried fruit
Copper 0.343mg 0.19mg Dried fruit
Zinc 0.39mg 0.64mg Avocado
Starch 0.35g 0.11g Dried fruit
Phosphorus 71mg 52mg Dried fruit
Sodium 10mg 7mg Avocado
Vitamin A 3604IU 146IU Dried fruit
Vitamin A 180µg 7µg Dried fruit
Vitamin E 4.33mg 2.07mg Dried fruit
Manganese 0.235mg 0.142mg Dried fruit
Selenium 2.2µg 0.4µg Dried fruit
Vitamin B1 0.015mg 0.067mg Avocado
Vitamin B2 0.074mg 0.13mg Avocado
Vitamin B3 2.589mg 1.738mg Dried fruit
Vitamin B5 0.516mg 1.389mg Avocado
Vitamin B6 0.143mg 0.257mg Avocado
Vitamin K 3.1µg 21µg Avocado
Folate 10µg 81µg Avocado
Choline 13.9mg 14.2mg Avocado
Saturated Fat 0.017g 2.126g Dried fruit
Monounsaturated Fat 0.074g 9.799g Avocado
Polyunsaturated fat 0.074g 1.816g Avocado
Tryptophan 0.016mg 0.025mg Avocado
Threonine 0.073mg 0.073mg
Isoleucine 0.063mg 0.084mg Avocado
Leucine 0.105mg 0.143mg Avocado
Lysine 0.083mg 0.132mg Avocado
Methionine 0.015mg 0.038mg Avocado
Phenylalanine 0.062mg 0.097mg Avocado
Valine 0.078mg 0.107mg Avocado
Histidine 0.047mg 0.049mg Avocado
Fructose 12.47g 0.12g Dried fruit
Omega-3 - ALA 0.111g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
33%
Avocado
Minerals Daily Need Coverage Score
44%
Dried fruit
21%
Avocado

Comparison summary

Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 2.109g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 52.78g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 3mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.