Raisin vs. Avocado — In-Depth Nutrition Comparison
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A recap on 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% |
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
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~equal in
Maltose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
11%
32%
Minerals Daily Need Coverage Score
37%
21%
Comparison summary
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is lower in Saturated fat?
Raisin is lower in Saturated fat (difference - 2.068g)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 58.53g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 24)
Which food is cheaper?
Avocado is cheaper (difference - $0.2)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)