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

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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.

Raisin

Avocado

Contains more Calcium +316.7%

Contains more Iron +241.8%

Contains more Magnesium +10.3%

Contains more Phosphorus +94.2%

Contains more Potassium +54.4%

Contains more Copper +67.4%

Contains more Manganese +110.6%

Contains more Selenium +50%

Contains less Sodium -36.4%

Contains more Zinc +190.9%

Equal in Magnesium - 29

Raisin

Avocado

Contains more Calcium +316.7%

Contains more Iron +241.8%

Contains more Magnesium +10.3%

Contains more Phosphorus +94.2%

Contains more Potassium +54.4%

Contains more Copper +67.4%

Contains more Manganese +110.6%

Contains more Selenium +50%

Contains less Sodium -36.4%

Contains more Zinc +190.9%

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Raisin

Avocado

Contains more Vitamin B1 +58.2%

Contains more Vitamin A +∞%

Contains more Vitamin E +1625%

Contains more Vitamin C +334.8%

Contains more Vitamin B3 +126.9%

Contains more Vitamin B5 +1362.1%

Contains more Vitamin B6 +47.7%

Contains more Folate +1520%

Contains more Vitamin K +500%

Equal in Vitamin B2 - 0.13

Raisin

Avocado

Contains more Vitamin B1 +58.2%

Contains more Vitamin A +∞%

Contains more Vitamin E +1625%

Contains more Vitamin C +334.8%

Contains more Vitamin B3 +126.9%

Contains more Vitamin B5 +1362.1%

Contains more Vitamin B6 +47.7%

Contains more Folate +1520%

Contains more Vitamin K +500%

Equal in Vitamin B2 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Raisin

Avocado

Contains more Protein +53.5%

Contains more Carbs +828.3%

Contains more Other +17.7%

Contains more Fats +3087%

Contains more Water +374.6%

Raisin

Protein: 3.07 g

Fats: 0.46 g

Carbs: 79.18 g

Water: 15.43 g

Other: 1.86 g

Avocado

Protein: 2 g

Fats: 14.66 g

Carbs: 8.53 g

Water: 73.23 g

Other: 1.58 g

Contains more Protein +53.5%

Contains more Carbs +828.3%

Contains more Other +17.7%

Contains more Fats +3087%

Contains more Water +374.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Raisin

Avocado

Contains less Saturated Fat -97.3%

Contains more Monounsaturated Fat +19113.7%

Contains more Polyunsaturated fat +4808.1%

Raisin

Saturated Fat: 0.058 g

Monounsaturated Fat: 0.051 g

Polyunsaturated fat: 0.037 g

Avocado

Saturated Fat: 2.126 g

Monounsaturated Fat: 9.799 g

Polyunsaturated fat: 1.816 g

Contains less Saturated Fat -97.3%

Contains more Monounsaturated Fat +19113.7%

Contains more Polyunsaturated fat +4808.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Raisin

Avocado

Contains more Starch +2354.5%

Contains more Sucrose +650%

Contains more Glucose +7400%

Contains more Fructose +24633.3%

Contains more Galactose +∞%

Raisin

Starch: 2.7 g

Sucrose: 0.45 g

Glucose: 27.75 g

Fructose: 29.68 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Avocado

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 +2354.5%

Contains more Sucrose +650%

Contains more Glucose +7400%

Contains more Fructose +24633.3%

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.


Rich in minerals
Lower in Saturated Fat
Lower in Sugar
Lower in Sodium
Lower in Glycemic Index
Lower in price
Rich in vitamins
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	75.48g	1.83g
Protein	3.07g	2g
Fats	0.46g	14.66g
Carbs	79.18g	8.53g
Calories	299kcal	160kcal
Starch	2.7g	0.11g
Fructose	29.68g	0.12g
Sugar	59.19g	0.66g
Fiber	3.7g	6.7g
Calcium	50mg	12mg
Iron	1.88mg	0.55mg
Magnesium	32mg	29mg
Phosphorus	101mg	52mg
Potassium	749mg	485mg
Sodium	11mg	7mg
Zinc	0.22mg	0.64mg
Copper	0.318mg	0.19mg
Manganese	0.299mg	0.142mg
Selenium	0.6µg	0.4µg
Vitamin A	0IU	146IU
Vitamin A RAE	0µg	7µg
Vitamin E	0.12mg	2.07mg
Vitamin C	2.3mg	10mg
Vitamin B1	0.106mg	0.067mg
Vitamin B2	0.125mg	0.13mg
Vitamin B3	0.766mg	1.738mg
Vitamin B5	0.095mg	1.389mg
Vitamin B6	0.174mg	0.257mg
Folate	5µg	81µg
Vitamin K	3.5µg	21µg
Tryptophan	0.05mg	0.025mg
Threonine	0.077mg	0.073mg
Isoleucine	0.057mg	0.084mg
Leucine	0.096mg	0.143mg
Lysine	0.084mg	0.132mg
Methionine	0.021mg	0.038mg
Phenylalanine	0.065mg	0.097mg
Valine	0.083mg	0.107mg
Histidine	0.072mg	0.049mg
Saturated Fat	0.058g	2.126g
Monounsaturated Fat	0.051g	9.799g
Polyunsaturated fat	0.037g	1.816g
Omega-6 - Gamma-linoleic acid	0.001g	0.015g
Omega-3 - ALA		0.111g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
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

12%

35%

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?

The foods are relatively equal in Cholesterol (0 mg)

Raisin vs. Avocado — In-Depth Nutrition Comparison

A recap on differences between Raisin and Avocado

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References