Raisin vs. Avocado — In-Depth Nutrition Comparison
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A recap on the differences between raisins and avocadoes
- Raisins are higher in iron, copper, and potassium, yet avocadoes are higher in vitamin B5, folate, vitamin K, vitamin E, fiber, and vitamin C.
- Avocadoes cover your daily vitamin B5 needs 26% more than raisins.
- Raisins contain 3 times more iron than avocadoes. While raisins contain 1.88mg of iron, avocadoes contain only 0.55mg.
- The amount of saturated fat in raisins is lower.
- The glycemic index of avocadoes is lower.
Food varieties used in this article are Raisins, seedless and Avocados, raw, all commercial varieties.
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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 | +316.7% |
| Contains more PotassiumPotassium | +54.4% |
| Contains more IronIron | +241.8% |
| Contains more CopperCopper | +67.4% |
| Contains more PhosphorusPhosphorus | +94.2% |
| Contains more ManganeseManganese | +110.6% |
| Contains more SeleniumSelenium | +50% |
| Contains more ZincZinc | +190.9% |
| Contains less SodiumSodium | -36.4% |
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 B1Vitamin B1 | +58.2% |
| Contains more Vitamin CVitamin C | +334.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1625% |
| Contains more Vitamin B3Vitamin B3 | +126.9% |
| Contains more Vitamin B5Vitamin B5 | +1362.1% |
| Contains more Vitamin B6Vitamin B6 | +47.7% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more FolateFolate | +1520% |
| Contains more CholineCholine | +27.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 0.12g | 37% |
| Vitamin B5 | 0.095mg | 1.389mg | 26% |
| Monounsaturated fat | 0.051g | 9.799g | 24% |
| Carbs | 79.18g | 8.53g | 24% |
| Fats | 0.46g | 14.66g | 22% |
| Folate | 5µg | 81µg | 19% |
| Iron | 1.88mg | 0.55mg | 17% |
| Vitamin K | 3.5µg | 21µg | 15% |
| Copper | 0.318mg | 0.19mg | 14% |
| Vitamin E | 0.12mg | 2.07mg | 13% |
| Polyunsaturated fat | 0.037g | 1.816g | 12% |
| Fiber | 3.7g | 6.7g | 12% |
| Vitamin C | 2.3mg | 10mg | 9% |
| Saturated fat | 0.058g | 2.126g | 9% |
| Potassium | 749mg | 485mg | 8% |
| Manganese | 0.299mg | 0.142mg | 7% |
| Calories | 299kcal | 160kcal | 7% |
| Phosphorus | 101mg | 52mg | 7% |
| Vitamin B3 | 0.766mg | 1.738mg | 6% |
| Vitamin B6 | 0.174mg | 0.257mg | 6% |
| Zinc | 0.22mg | 0.64mg | 4% |
| Calcium | 50mg | 12mg | 4% |
| Vitamin B1 | 0.106mg | 0.067mg | 3% |
| Protein | 3.07g | 2g | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Starch | 2.7g | 0.11g | 1% |
| Choline | 11.1mg | 14.2mg | 1% |
| Magnesium | 32mg | 29mg | 1% |
| Net carbs | 75.48g | 1.83g | N/A |
| Sugar | 59.19g | 0.66g | N/A |
| Sodium | 11mg | 7mg | 0% |
| Selenium | 0.6µg | 0.4µg | 0% |
| Vitamin B2 | 0.125mg | 0.13mg | 0% |
| Tryptophan | 0.05mg | 0.025mg | 0% |
| Threonine | 0.077mg | 0.073mg | 0% |
| Isoleucine | 0.057mg | 0.084mg | 0% |
| Leucine | 0.096mg | 0.143mg | 0% |
| Lysine | 0.084mg | 0.132mg | 0% |
| Methionine | 0.021mg | 0.038mg | 0% |
| Phenylalanine | 0.065mg | 0.097mg | 0% |
| Valine | 0.083mg | 0.107mg | 0% |
| Histidine | 0.072mg | 0.049mg | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +53.5% |
| Contains more CarbsCarbs | +828.3% |
| Contains more OtherOther | +17.7% |
| Contains more FatsFats | +3087% |
| Contains more WaterWater | +374.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +19113.7% |
| Contains more Poly. FatPolyunsaturated fat | +4808.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +2354.5% |
| Contains more SucroseSucrose | +650% |
| Contains more GlucoseGlucose | +7400% |
| Contains more FructoseFructose | +24633.3% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
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