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Raisin vs Avocado - In-Depth Nutrition Comparison

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A recap on differences between Raisin and Avocado

  • Raisin is higher in Iron, Copper, and Potassium, yet Avocado is higher in Vitamin B5, Folate, Vitamin K, Vitamin E , Fiber, and Vitamin C.
  • Avocado covers your daily Vitamin B5 needs 26% more than Raisin.
  • Raisin contains 3 times more Iron than Avocado. While Raisin contains 1.88mg of Iron, Avocado contains only 0.55mg.
  • The amount of Saturated Fat in Raisin is lower.

Food varieties used in this article are Raisins, seedless and Avocados, raw, all commercial varieties.

Infographic

Raisin 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
Raisin
6
:
Contains more Iron +241.8%
Contains more Calcium +316.7%
Contains more Potassium +54.4%
Contains more Magnesium +10.3%
Contains more Copper +67.4%
Contains more Phosphorus +94.2%
Contains more Zinc +190.9%
Contains less Sodium -36.4%
Equal in Magnesium - 29
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Contains more Iron +241.8%
Contains more Calcium +316.7%
Contains more Potassium +54.4%
Contains more Magnesium +10.3%
Contains more Copper +67.4%
Contains more Phosphorus +94.2%
Contains more Zinc +190.9%
Contains less Sodium -36.4%
Equal in Magnesium - 29

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
Raisin
1
:
Contains more Vitamin B1 +58.2%
Contains more Vitamin C +334.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1625%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B5 +1362.1%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +500%
Contains more Folate +1520%
Equal in Vitamin B2 - 0.13
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
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 B1 +58.2%
Contains more Vitamin C +334.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +1625%
Contains more Vitamin B3 +126.9%
Contains more Vitamin B5 +1362.1%
Contains more Vitamin B6 +47.7%
Contains more Vitamin K +500%
Contains more Folate +1520%
Equal in Vitamin B2 - 0.13

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

All nutrients comparison - raw data values

Nutrient Raisin Avocado Opinion
Calories 299kcal 160kcal Raisin
Protein 3.07g 2g Raisin
Fats 0.46g 14.66g Avocado
Vitamin C 2.3mg 10mg Avocado
Net carbs 75.48g 1.83g Raisin
Carbs 79.18g 8.53g Raisin
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.88mg 0.55mg Raisin
Calcium 50mg 12mg Raisin
Potassium 749mg 485mg Raisin
Magnesium 32mg 29mg Raisin
Sugar 59.19g 0.66g Avocado
Fiber 3.7g 6.7g Avocado
Copper 0.318mg 0.19mg Raisin
Zinc 0.22mg 0.64mg Avocado
Starch 2.7g 0.11g Raisin
Phosphorus 101mg 52mg Raisin
Sodium 11mg 7mg Avocado
Vitamin A 0IU 146IU Avocado
Vitamin E 0.12mg 2.07mg Avocado
Vitamin D 0µg 0µg
Vitamin B1 0.106mg 0.067mg Raisin
Vitamin B2 0.125mg 0.13mg Avocado
Vitamin B3 0.766mg 1.738mg Avocado
Vitamin B5 0.095mg 1.389mg Avocado
Vitamin B6 0.174mg 0.257mg Avocado
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 21µg Avocado
Folate 5µg 81µg Avocado
Trans Fat 0g 0g
Saturated Fat 0.058g 2.126g Raisin
Monounsaturated Fat 0.051g 9.799g Avocado
Polyunsaturated fat 0.037g 1.816g Avocado
Tryptophan 0.05mg 0.025mg Raisin
Threonine 0.077mg 0.073mg Raisin
Isoleucine 0.057mg 0.084mg Avocado
Leucine 0.096mg 0.143mg Avocado
Lysine 0.084mg 0.132mg Avocado
Methionine 0.021mg 0.038mg Avocado
Phenylalanine 0.065mg 0.097mg Avocado
Valine 0.083mg 0.107mg Avocado
Histidine 0.072mg 0.049mg Raisin
Fructose 29.68g 0.12g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
12
Raisin
35
Avocado
Mineral Summary Score
41
Raisin
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
18%
Raisin
12%
Avocado
Carbohydrates
79%
Raisin
9%
Avocado
Fats
2%
Raisin
68%
Avocado

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 2.068g)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 58.53g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 24)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.