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Avocado vs. Raisin — In-Depth Nutrition Comparison

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A recap on the differences between avocados and raisins

  • Avocados are higher in vitamin B5, folate, vitamin K, vitamin E, fiber, and vitamin C, yet raisins are higher in iron, copper, and potassium.
  • Avocados cover your daily vitamin B5 needs 26% more than raisins.
  • Avocados contain 37 times more saturated fat than raisins. While avocados contain 2.126g of saturated fat, raisins contain only 0.058g.
  • The glycemic index of avocados is lower.

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

Infographic

Avocado vs Raisin 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Raisin
Raisin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains more ZincZinc +190.9%
Contains less SodiumSodium -36.4%
Contains more MagnesiumMagnesium +10.3%
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%

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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Raisin
Raisin
1
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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
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 Vitamin B1Vitamin B1 +58.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.125mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Raisin DV% diff.
Fructose 0.12g 29.68g 37%
Vitamin B5 1.389mg 0.095mg 26%
Carbs 8.53g 79.18g 24%
Monounsaturated fat 9.799g 0.051g 24%
Fats 14.66g 0.46g 22%
Folate 81µg 5µg 19%
Iron 0.55mg 1.88mg 17%
Vitamin K 21µg 3.5µg 15%
Copper 0.19mg 0.318mg 14%
Vitamin E 2.07mg 0.12mg 13%
Fiber 6.7g 3.7g 12%
Polyunsaturated fat 1.816g 0.037g 12%
Vitamin C 10mg 2.3mg 9%
Saturated fat 2.126g 0.058g 9%
Potassium 485mg 749mg 8%
Calories 160kcal 299kcal 7%
Phosphorus 52mg 101mg 7%
Manganese 0.142mg 0.299mg 7%
Vitamin B3 1.738mg 0.766mg 6%
Vitamin B6 0.257mg 0.174mg 6%
Calcium 12mg 50mg 4%
Zinc 0.64mg 0.22mg 4%
Vitamin B1 0.067mg 0.106mg 3%
Protein 2g 3.07g 2%
Magnesium 29mg 32mg 1%
Starch 0.11g 2.7g 1%
Vitamin A 7µg 0µg 1%
Choline 14.2mg 11.1mg 1%
Protein per 100 calories 1.3g 1g N/A
Calories per 10 g protein 800kcal 974kcal N/A
Weight per 100 calories 63g 33g N/A
Unsaturated / Saturated Fat ratio 5.5 1.5 N/A
Net carbs 1.83g 75.48g N/A
Sugar 0.66g 59.19g N/A
Sodium 7mg 11mg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B2 0.13mg 0.125mg 0%
Tryptophan 0.025mg 0.05mg 0%
Threonine 0.073mg 0.077mg 0%
Isoleucine 0.084mg 0.057mg 0%
Leucine 0.143mg 0.096mg 0%
Lysine 0.132mg 0.084mg 0%
Methionine 0.038mg 0.021mg 0%
Phenylalanine 0.097mg 0.065mg 0%
Valine 0.107mg 0.083mg 0%
Histidine 0.049mg 0.072mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Raisin
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more FatsFats +3087%
Contains more WaterWater +374.6%
Contains more ProteinProtein +53.5%
Contains more CarbsCarbs +828.3%
Contains more OtherOther +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Raisin
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains more Mono. FatMonounsaturated fat +19113.7%
Contains more Poly. FatPolyunsaturated fat +4808.1%
Contains less Sat. FatSaturated fat -97.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Raisin
Raisin
4
4% 46% 49%
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
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +2354.5%
Contains more SucroseSucrose +650%
Contains more GlucoseGlucose +7400%
Contains more FructoseFructose +24633.3%
~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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.