Dried fruit vs. Avocado — In-Depth Nutrition Comparison
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How are dried fruit and avocadoes different?
- Dried fruit is higher in vitamin A, iron, potassium, copper, and vitamin E; however, avocadoes are richer in folate, vitamin B5, vitamin K, and vitamin C.
- Daily need coverage for vitamin A for dried fruit is 69% higher.
- Dried fruit contains 5 times more iron than avocadoes. While dried fruit contains 2.66mg of iron, avocadoes contain only 0.55mg.
- Dried fruit has less saturated fat.
Apricots, dried, sulfured, uncooked and Avocados, raw, all commercial varieties are the varieties used in this article.
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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 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% |
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 AVitamin A | +2471.4% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
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
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
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
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
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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.66mg | 0.55mg | 26% |
| Monounsaturated fat | 0.074g | 9.799g | 24% |
| Fats | 0.51g | 14.66g | 22% |
| Potassium | 1162mg | 485mg | 20% |
| Vitamin A | 180µg | 7µg | 19% |
| Folate | 10µg | 81µg | 18% |
| Carbs | 62.64g | 8.53g | 18% |
| Vitamin B5 | 0.516mg | 1.389mg | 17% |
| Copper | 0.343mg | 0.19mg | 17% |
| Vitamin K | 3.1µg | 21µg | 15% |
| Vitamin E | 4.33mg | 2.07mg | 15% |
| Fructose | 12.47g | 0.12g | 15% |
| Polyunsaturated fat | 0.074g | 1.816g | 12% |
| Saturated fat | 0.017g | 2.126g | 10% |
| Vitamin C | 1mg | 10mg | 10% |
| Vitamin B6 | 0.143mg | 0.257mg | 9% |
| Vitamin B3 | 2.589mg | 1.738mg | 5% |
| Vitamin B1 | 0.015mg | 0.067mg | 4% |
| Calories | 241kcal | 160kcal | 4% |
| Vitamin B2 | 0.074mg | 0.13mg | 4% |
| Manganese | 0.235mg | 0.142mg | 4% |
| Calcium | 55mg | 12mg | 4% |
| Selenium | 2.2µg | 0.4µg | 3% |
| Protein | 3.39g | 2g | 3% |
| Phosphorus | 71mg | 52mg | 3% |
| Zinc | 0.39mg | 0.64mg | 2% |
| Fiber | 7.3g | 6.7g | 2% |
| Magnesium | 32mg | 29mg | 1% |
| Net carbs | 55.34g | 1.83g | N/A |
| Sugar | 53.44g | 0.66g | N/A |
| Starch | 0.35g | 0.11g | 0% |
| Sodium | 10mg | 7mg | 0% |
| Choline | 13.9mg | 14.2mg | 0% |
| Tryptophan | 0.016mg | 0.025mg | 0% |
| Threonine | 0.073mg | 0.073mg | 0% |
| Isoleucine | 0.063mg | 0.084mg | 0% |
| Leucine | 0.105mg | 0.143mg | 0% |
| Lysine | 0.083mg | 0.132mg | 0% |
| Methionine | 0.015mg | 0.038mg | 0% |
| Phenylalanine | 0.062mg | 0.097mg | 0% |
| Valine | 0.078mg | 0.107mg | 0% |
| Histidine | 0.047mg | 0.049mg | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
32%
Minerals Daily Need Coverage Score
44%
21%
Comparison summary
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 2.109g)
Which food is lower in glycemic index?
Dried fruit is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Dried fruit is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 52.78g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 3mg)
Which food is cheaper?
Avocado is cheaper (difference - $1.2)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)