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Raspberry vs Avocado - In-Depth Nutrition Comparison

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How are Raspberry and Avocado different?

  • Raspberry is higher in Manganese, and Vitamin C, however Avocado is richer in Vitamin B5, Vitamin B6, Folate, Copper, Vitamin K, Potassium, and Vitamin E .
  • Daily need coverage for Manganese from Raspberry is 23% higher.
  • Raspberry contains 3 times more Vitamin C than Avocado. While Raspberry contains 26.2mg of Vitamin C, Avocado contains only 10mg.
  • Raspberry has less Saturated Fat.

Raspberries, raw and Avocados, raw, all commercial varieties are the varieties used in this article.

Infographic

Raspberry 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
Contains more Calcium +108.3%
Contains more Iron +25.5%
Contains less Sodium -85.7%
Contains more Magnesium +31.8%
Contains more Phosphorus +79.3%
Contains more Potassium +221.2%
Contains more Zinc +52.4%
Contains more Copper +111.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Contains more Calcium +108.3%
Contains more Iron +25.5%
Contains less Sodium -85.7%
Contains more Magnesium +31.8%
Contains more Phosphorus +79.3%
Contains more Potassium +221.2%
Contains more Zinc +52.4%
Contains more Copper +111.1%

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
:
Contains more Vitamin C +162%
Contains more Vitamin A +342.4%
Contains more Vitamin E +137.9%
Contains more Vitamin B1 +109.4%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +190.6%
Contains more Vitamin B5 +322.2%
Contains more Vitamin B6 +367.3%
Contains more Folate +285.7%
Contains more Vitamin K +169.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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 C +162%
Contains more Vitamin A +342.4%
Contains more Vitamin E +137.9%
Contains more Vitamin B1 +109.4%
Contains more Vitamin B2 +242.1%
Contains more Vitamin B3 +190.6%
Contains more Vitamin B5 +322.2%
Contains more Vitamin B6 +367.3%
Contains more Folate +285.7%
Contains more Vitamin K +169.2%

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

All nutrients comparison - raw data values

Nutrient Raspberry Avocado Opinion
Net carbs 5.44g 1.83g Raspberry
Protein 1.2g 2g Avocado
Fats 0.65g 14.66g Avocado
Carbs 11.94g 8.53g Raspberry
Calories 52kcal 160kcal Avocado
Starch 0g 0.11g Avocado
Fructose 2.35g 0.12g Raspberry
Sugar 4.42g 0.66g Avocado
Fiber 6.5g 6.7g Avocado
Calcium 25mg 12mg Raspberry
Iron 0.69mg 0.55mg Raspberry
Magnesium 22mg 29mg Avocado
Phosphorus 29mg 52mg Avocado
Potassium 151mg 485mg Avocado
Sodium 1mg 7mg Raspberry
Zinc 0.42mg 0.64mg Avocado
Copper 0.09mg 0.19mg Avocado
Vitamin A 33IU 146IU Avocado
Vitamin E 0.87mg 2.07mg Avocado
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.2mg 10mg Raspberry
Vitamin B1 0.032mg 0.067mg Avocado
Vitamin B2 0.038mg 0.13mg Avocado
Vitamin B3 0.598mg 1.738mg Avocado
Vitamin B5 0.329mg 1.389mg Avocado
Vitamin B6 0.055mg 0.257mg Avocado
Folate 21µg 81µg Avocado
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 21µg Avocado
Tryptophan mg 0.025mg Avocado
Threonine mg 0.073mg Avocado
Isoleucine mg 0.084mg Avocado
Leucine mg 0.143mg Avocado
Lysine mg 0.132mg Avocado
Methionine mg 0.038mg Avocado
Phenylalanine mg 0.097mg Avocado
Valine mg 0.107mg Avocado
Histidine mg 0.049mg Avocado
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.019g 2.126g Raspberry
Monounsaturated Fat 0.064g 9.799g Avocado
Polyunsaturated fat 0.375g 1.816g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17
Raspberry
35
Avocado
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
12%
Avocado
Carbohydrates
12%
Raspberry
9%
Avocado
Fats
3%
Raspberry
68%
Avocado

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 2.107g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 14)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.1)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.76g)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.