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Raspberry vs. Avocado — In-Depth Nutrition Comparison

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How are raspberries and avocados different?

  • Raspberries are higher in manganese and vitamin C; however, avocados are richer in vitamin B5, vitamin B6, folate, copper, vitamin K, potassium, and vitamin E.
  • Daily need coverage for manganese for raspberries is 23% higher.
  • Raspberries contain 3 times more vitamin C than avocados. While raspberries contain 26.2mg of vitamin C, avocados contain only 10mg.
  • Raspberries have less saturated fat.
  • Raspberries have a lower glycemic index (26) than avocados (40).

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +108.3%
Contains more IronIron +25.5%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +371.8%
Contains more MagnesiumMagnesium +31.8%
Contains more PotassiumPotassium +221.2%
Contains more CopperCopper +111.1%
Contains more ZincZinc +52.4%
Contains more PhosphorusPhosphorus +79.3%
Contains more SeleniumSelenium +100%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 87% 0% 0.67% 17% 8% 8.8% 11% 20% 13% 0% 20% 16%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin CVitamin C +162%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +137.9%
Contains more Vitamin B1Vitamin B1 +109.4%
Contains more Vitamin B2Vitamin B2 +242.1%
Contains more Vitamin B3Vitamin B3 +190.6%
Contains more Vitamin B5Vitamin B5 +322.2%
Contains more Vitamin B6Vitamin B6 +367.3%
Contains more Vitamin KVitamin K +169.2%
Contains more FolateFolate +285.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raspberry Avocado DV% diff.
Monounsaturated fat 0.064g 9.799g 24%
Manganese 0.67mg 0.142mg 23%
Fats 0.65g 14.66g 22%
Vitamin B5 0.329mg 1.389mg 21%
Vitamin C 26.2mg 10mg 18%
Vitamin B6 0.055mg 0.257mg 16%
Folate 21µg 81µg 15%
Copper 0.09mg 0.19mg 11%
Vitamin K 7.8µg 21µg 11%
Potassium 151mg 485mg 10%
Saturated fat 0.019g 2.126g 10%
Polyunsaturated fat 0.375g 1.816g 10%
Vitamin E 0.87mg 2.07mg 8%
Vitamin B2 0.038mg 0.13mg 7%
Vitamin B3 0.598mg 1.738mg 7%
Calories 52kcal 160kcal 5%
Phosphorus 29mg 52mg 3%
Vitamin B1 0.032mg 0.067mg 3%
Fructose 2.35g 0.12g 3%
Protein 1.2g 2g 2%
Magnesium 22mg 29mg 2%
Iron 0.69mg 0.55mg 2%
Zinc 0.42mg 0.64mg 2%
Carbs 11.94g 8.53g 1%
Calcium 25mg 12mg 1%
Fiber 6.5g 6.7g 1%
Vitamin A 2µg 7µg 1%
Protein per 100 calories 2.3g 1.3g N/A
Calories per 10 g protein 433kcal 800kcal N/A
Weight per 100 calories 192g 63g N/A
Unsaturated / Saturated Fat ratio 23 5.5 N/A
Net carbs 5.44g 1.83g N/A
Sugar 4.42g 0.66g N/A
Starch 0g 0.11g 0%
Sodium 1mg 7mg 0%
Selenium 0.2µg 0.4µg 0%
Choline 12.3mg 14.2mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more CarbsCarbs +40%
Contains more WaterWater +17.1%
Contains more ProteinProtein +66.7%
Contains more FatsFats +2155.4%
Contains more OtherOther +243.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +15210.9%
Contains more Poly. FatPolyunsaturated fat +384.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 8% 49% 16% 13%
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 SucroseSucrose +233.3%
Contains more GlucoseGlucose +402.7%
Contains more FructoseFructose +1858.3%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.