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Avocado vs. Raspberry — In-Depth Nutrition Comparison

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How are avocados and raspberries different?

  • Avocados are higher in vitamin B5, vitamin B6, folate, copper, vitamin K, potassium, and vitamin E; however, raspberries are richer in manganese and vitamin C.
  • Daily need coverage for manganese for raspberries is 23% higher.
  • Avocados contain 112 times more saturated fat than raspberries. While avocados contain 2.126g of saturated fat, raspberries contain only 0.019g.
  • Raspberries have a lower glycemic index (26) than avocados (40).

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

Infographic

Avocado vs Raspberry infographic
Infographic link

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%
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%
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%
Contains more CalciumCalcium +108.3%
Contains more IronIron +25.5%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +371.8%

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%
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%
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%
Contains more Vitamin CVitamin C +162%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Raspberry DV% diff.
Monounsaturated fat 9.799g 0.064g 24%
Manganese 0.142mg 0.67mg 23%
Fats 14.66g 0.65g 22%
Vitamin B5 1.389mg 0.329mg 21%
Vitamin C 10mg 26.2mg 18%
Vitamin B6 0.257mg 0.055mg 16%
Folate 81µg 21µg 15%
Copper 0.19mg 0.09mg 11%
Vitamin K 21µg 7.8µg 11%
Potassium 485mg 151mg 10%
Saturated fat 2.126g 0.019g 10%
Polyunsaturated fat 1.816g 0.375g 10%
Vitamin E 2.07mg 0.87mg 8%
Vitamin B2 0.13mg 0.038mg 7%
Vitamin B3 1.738mg 0.598mg 7%
Calories 160kcal 52kcal 5%
Phosphorus 52mg 29mg 3%
Vitamin B1 0.067mg 0.032mg 3%
Fructose 0.12g 2.35g 3%
Protein 2g 1.2g 2%
Magnesium 29mg 22mg 2%
Iron 0.55mg 0.69mg 2%
Zinc 0.64mg 0.42mg 2%
Carbs 8.53g 11.94g 1%
Calcium 12mg 25mg 1%
Fiber 6.7g 6.5g 1%
Vitamin A 7µg 2µg 1%
Protein per 100 calories 1.3g 2.3g N/A
Calories per 10 g protein 800kcal 433kcal N/A
Weight per 100 calories 63g 192g N/A
Unsaturated / Saturated Fat ratio 5.5 23 N/A
Net carbs 1.83g 5.44g N/A
Sugar 0.66g 4.42g N/A
Starch 0.11g 0g 0%
Sodium 7mg 1mg 0%
Selenium 0.4µg 0.2µg 0%
Choline 14.2mg 12.3mg 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +66.7%
Contains more FatsFats +2155.4%
Contains more OtherOther +243.5%
Contains more CarbsCarbs +40%
Contains more WaterWater +17.1%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +15210.9%
Contains more Poly. FatPolyunsaturated fat +384.3%
Contains less Sat. FatSaturated fat -99.1%

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
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
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +233.3%
Contains more GlucoseGlucose +402.7%
Contains more FructoseFructose +1858.3%
~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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.