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Prune vs Avocado - In-Depth Nutrition Comparison

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How are Prune and Avocado different?

  • Prune is richer in Vitamin K, Copper, Potassium, and Manganese, while Avocado is higher in Vitamin B5, Folate, Vitamin E , and Vitamin C.
  • Prune covers your daily need of Vitamin K 32% more than Avocado.
  • Prune contains 4 times more Calcium than Avocado. Prune contains 43mg of Calcium, while Avocado contains 12mg.
  • Prune is lower in Saturated Fat.

Plums, dried (prunes), uncooked and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Prune vs Avocado 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
Prune
7
:
Contains more Iron +69.1%
Contains more Calcium +258.3%
Contains more Potassium +50.9%
Contains more Magnesium +41.4%
Contains more Copper +47.9%
Contains more Phosphorus +32.7%
Contains less Sodium -71.4%
Contains more Zinc +45.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Contains more Iron +69.1%
Contains more Calcium +258.3%
Contains more Potassium +50.9%
Contains more Magnesium +41.4%
Contains more Copper +47.9%
Contains more Phosphorus +32.7%
Contains less Sodium -71.4%
Contains more Zinc +45.5%

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
Prune
4
:
Contains more Vitamin A +434.9%
Contains more Vitamin B2 +43.1%
Contains more Vitamin K +183.3%
Contains more Vitamin C +1566.7%
Contains more Vitamin E +381.4%
Contains more Vitamin B1 +31.4%
Contains more Vitamin B5 +229.1%
Contains more Vitamin B6 +25.4%
Contains more Folate +1925%
Equal in Vitamin B3 - 1.738
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
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%
Contains more Vitamin A +434.9%
Contains more Vitamin B2 +43.1%
Contains more Vitamin K +183.3%
Contains more Vitamin C +1566.7%
Contains more Vitamin E +381.4%
Contains more Vitamin B1 +31.4%
Contains more Vitamin B5 +229.1%
Contains more Vitamin B6 +25.4%
Contains more Folate +1925%
Equal in Vitamin B3 - 1.738

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.
Prune Avocado
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prune Avocado Opinion
Calories 240kcal 160kcal Prune
Protein 2.18g 2g Prune
Fats 0.38g 14.66g Avocado
Vitamin C 0.6mg 10mg Avocado
Net carbs 56.78g 1.83g Prune
Carbs 63.88g 8.53g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.93mg 0.55mg Prune
Calcium 43mg 12mg Prune
Potassium 732mg 485mg Prune
Magnesium 41mg 29mg Prune
Sugar 38.13g 0.66g Avocado
Fiber 7.1g 6.7g Prune
Copper 0.281mg 0.19mg Prune
Zinc 0.44mg 0.64mg Avocado
Starch 5.11g 0.11g Prune
Phosphorus 69mg 52mg Prune
Sodium 2mg 7mg Prune
Vitamin A 781IU 146IU Prune
Vitamin E 0.43mg 2.07mg Avocado
Vitamin D 0µg 0µg
Vitamin B1 0.051mg 0.067mg Avocado
Vitamin B2 0.186mg 0.13mg Prune
Vitamin B3 1.882mg 1.738mg Prune
Vitamin B5 0.422mg 1.389mg Avocado
Vitamin B6 0.205mg 0.257mg Avocado
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 21µg Prune
Folate 4µg 81µg Avocado
Trans Fat g 0g Prune
Saturated Fat 0.088g 2.126g Prune
Monounsaturated Fat 0.053g 9.799g Avocado
Polyunsaturated fat 0.062g 1.816g Avocado
Tryptophan 0.025mg 0.025mg
Threonine 0.049mg 0.073mg Avocado
Isoleucine 0.041mg 0.084mg Avocado
Leucine 0.066mg 0.143mg Avocado
Lysine 0.05mg 0.132mg Avocado
Methionine 0.016mg 0.038mg Avocado
Phenylalanine 0.052mg 0.097mg Avocado
Valine 0.056mg 0.107mg Avocado
Histidine 0.027mg 0.049mg Avocado
Fructose 12.45g 0.12g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31
Prune
35
Avocado
Mineral Summary Score
35
Prune
24
Avocado

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
13%
Prune
12%
Avocado
Carbohydrates
64%
Prune
9%
Avocado
Fats
2%
Prune
68%
Avocado

Comparison summary

Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 2.038g)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 37.47g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.