Prunes vs. Avocado — In-Depth Nutrition Comparison
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How are prunes and avocadoes different?
- Prunes are richer in vitamin K, vitamin A, copper, potassium, and manganese, while avocadoes are higher in vitamin B5, folate, vitamin E, and vitamin C.
- Prunes cover your daily need for vitamin K, 32% more than avocadoes.
- Prunes contain 5 times more vitamin A than avocadoes. Prunes contain 781IU of vitamin A, while avocadoes contain 146IU.
- Prunes are lower in saturated fat.
- Avocadoes have a higher glycemic index (40) than prunes (29).
Plums, dried (prunes), uncooked and Avocados, raw, all commercial varieties types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +41.4% |
| Contains more CalciumCalcium | +258.3% |
| Contains more PotassiumPotassium | +50.9% |
| Contains more IronIron | +69.1% |
| Contains more CopperCopper | +47.9% |
| Contains more PhosphorusPhosphorus | +32.7% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +110.6% |
| Contains more ZincZinc | +45.5% |
| Contains more SeleniumSelenium | +33.3% |
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 | +457.1% |
| Contains more Vitamin B2Vitamin B2 | +43.1% |
| Contains more Vitamin KVitamin K | +183.3% |
| Contains more Vitamin CVitamin C | +1566.7% |
| Contains more Vitamin EVitamin E | +381.4% |
| Contains more Vitamin B1Vitamin B1 | +31.4% |
| Contains more Vitamin B5Vitamin B5 | +229.1% |
| Contains more Vitamin B6Vitamin B6 | +25.4% |
| Contains more FolateFolate | +1925% |
| Contains more CholineCholine | +40.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 21µg | 32% |
| Monounsaturated fat | 0.053g | 9.799g | 24% |
| Fats | 0.38g | 14.66g | 22% |
| Vitamin B5 | 0.422mg | 1.389mg | 19% |
| Folate | 4µg | 81µg | 19% |
| Carbs | 63.88g | 8.53g | 18% |
| Fructose | 12.45g | 0.12g | 15% |
| Polyunsaturated fat | 0.062g | 1.816g | 12% |
| Vitamin E | 0.43mg | 2.07mg | 11% |
| Vitamin C | 0.6mg | 10mg | 10% |
| Copper | 0.281mg | 0.19mg | 10% |
| Saturated fat | 0.088g | 2.126g | 9% |
| Manganese | 0.299mg | 0.142mg | 7% |
| Potassium | 732mg | 485mg | 7% |
| Iron | 0.93mg | 0.55mg | 5% |
| Vitamin B6 | 0.205mg | 0.257mg | 4% |
| Calories | 240kcal | 160kcal | 4% |
| Vitamin B2 | 0.186mg | 0.13mg | 4% |
| Vitamin A | 39µg | 7µg | 4% |
| Calcium | 43mg | 12mg | 3% |
| Magnesium | 41mg | 29mg | 3% |
| Phosphorus | 69mg | 52mg | 2% |
| Starch | 5.11g | 0.11g | 2% |
| Zinc | 0.44mg | 0.64mg | 2% |
| Fiber | 7.1g | 6.7g | 2% |
| Vitamin B1 | 0.051mg | 0.067mg | 1% |
| Vitamin B3 | 1.882mg | 1.738mg | 1% |
| Choline | 10.1mg | 14.2mg | 1% |
| Protein | 2.18g | 2g | 0% |
| Net carbs | 56.78g | 1.83g | N/A |
| Sugar | 38.13g | 0.66g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Selenium | 0.3µg | 0.4µg | 0% |
| Tryptophan | 0.025mg | 0.025mg | 0% |
| Threonine | 0.049mg | 0.073mg | 0% |
| Isoleucine | 0.041mg | 0.084mg | 0% |
| Leucine | 0.066mg | 0.143mg | 0% |
| Lysine | 0.05mg | 0.132mg | 0% |
| Methionine | 0.016mg | 0.038mg | 0% |
| Phenylalanine | 0.052mg | 0.097mg | 0% |
| Valine | 0.056mg | 0.107mg | 0% |
| Histidine | 0.027mg | 0.049mg | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +648.9% |
| Contains more OtherOther | +67.1% |
| Contains more FatsFats | +3757.9% |
| Contains more WaterWater | +136.8% |
~equal in
Protein
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.9% |
| Contains more Mono. FatMonounsaturated fat | +18388.7% |
| Contains more Poly. FatPolyunsaturated fat | +2829% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +4545.5% |
| Contains more SucroseSucrose | +150% |
| Contains more GlucoseGlucose | +6781.1% |
| Contains more FructoseFructose | +10275% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
