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  6. Prunes vs. Avocado

Prunes vs. Avocado — In-Depth Nutrition Comparison

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How are Prunes and Avocado different?

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

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

Infographic

Prunes 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.
Prunes
Prunes
8
:
2
Avocado
Avocado
Contains more Calcium +258.3%
Contains more Iron +69.1%
Contains more Magnesium +41.4%
Contains more Phosphorus +32.7%
Contains more Potassium +50.9%
Contains less Sodium -71.4%
Contains more Copper +47.9%
Contains more Manganese +110.6%
Contains more Zinc +45.5%
Contains more Selenium +33.3%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +258.3%
Contains more Iron +69.1%
Contains more Magnesium +41.4%
Contains more Phosphorus +32.7%
Contains more Potassium +50.9%
Contains less Sodium -71.4%
Contains more Copper +47.9%
Contains more Manganese +110.6%
Contains more Zinc +45.5%
Contains more Selenium +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.
Prunes
Prunes
4
:
6
Avocado
Avocado
Contains more Vitamin A +434.9%
Contains more Vitamin B2 +43.1%
Contains more Vitamin K +183.3%
Contains more Vitamin E +381.4%
Contains more Vitamin C +1566.7%
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
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Avocado
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%
Contains more Vitamin A +434.9%
Contains more Vitamin B2 +43.1%
Contains more Vitamin K +183.3%
Contains more Vitamin E +381.4%
Contains more Vitamin C +1566.7%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Avocado
Avocado
Contains more Carbs +648.9%
Contains more Other +67.1%
Contains more Fats +3757.9%
Contains more Water +136.8%
Equal in Protein - 2
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Avocado
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 Carbs +648.9%
Contains more Other +67.1%
Contains more Fats +3757.9%
Contains more Water +136.8%
Equal in Protein - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Avocado
Avocado
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +18388.7%
Contains more Polyunsaturated fat +2829%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +18388.7%
Contains more Polyunsaturated fat +2829%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
5
:
1
Avocado
Avocado
Contains more Starch +4545.5%
Contains more Sucrose +150%
Contains more Glucose +6781.1%
Contains more Fructose +10275%
Contains more Maltose +∞%
Contains more Galactose +∞%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Avocado
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 Starch +4545.5%
Contains more Sucrose +150%
Contains more Glucose +6781.1%
Contains more Fructose +10275%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes 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 Prunes Avocado Opinion
Net carbs 56.78g 1.83g Prunes
Protein 2.18g 2g Prunes
Fats 0.38g 14.66g Avocado
Carbs 63.88g 8.53g Prunes
Calories 240kcal 160kcal Prunes
Starch 5.11g 0.11g Prunes
Fructose 12.45g 0.12g Prunes
Sugar 38.13g 0.66g Avocado
Fiber 7.1g 6.7g Prunes
Calcium 43mg 12mg Prunes
Iron 0.93mg 0.55mg Prunes
Magnesium 41mg 29mg Prunes
Phosphorus 69mg 52mg Prunes
Potassium 732mg 485mg Prunes
Sodium 2mg 7mg Prunes
Zinc 0.44mg 0.64mg Avocado
Copper 0.281mg 0.19mg Prunes
Manganese 0.299mg 0.142mg Prunes
Selenium 0.3µg 0.4µg Avocado
Vitamin A 781IU 146IU Prunes
Vitamin A RAE 39µg 7µg Prunes
Vitamin E 0.43mg 2.07mg Avocado
Vitamin C 0.6mg 10mg Avocado
Vitamin B1 0.051mg 0.067mg Avocado
Vitamin B2 0.186mg 0.13mg Prunes
Vitamin B3 1.882mg 1.738mg Prunes
Vitamin B5 0.422mg 1.389mg Avocado
Vitamin B6 0.205mg 0.257mg Avocado
Folate 4µg 81µg Avocado
Vitamin K 59.5µg 21µg Prunes
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
Saturated Fat 0.088g 2.126g Prunes
Monounsaturated Fat 0.053g 9.799g Avocado
Polyunsaturated fat 0.062g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0g 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Prunes
35%
Avocado
Minerals Daily Need Coverage Score
32%
Prunes
21%
Avocado

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 2.038g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Prunes
Prunes 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

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. Prunes - 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.