Prunes vs. Avocado — In-Depth Nutrition Comparison

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How are prunes and avocados different?

Prunes are richer in vitamin K, vitamin A, copper, potassium, and manganese, while avocados are higher in vitamin B5, folate, vitamin E, and vitamin C.
Prunes cover your daily need for vitamin K, 32% more than avocados.
Prunes contain 5 times more vitamin A than avocados. Prunes contain 781 IU of vitamin A, while avocados contain 146 IU.
Prunes are lower in saturated fat.
Avocados have a higher glycemic index (40) than prunes (29).

Plums, dried (prunes), uncooked and Avocados, raw, all commercial varieties types were used in this article.

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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.

Prunes

Avocado

Contains more MagnesiumMagnesium	+41.4%
Contains more CalciumCalcium	+258.3%
Contains more PotassiumPotassium	+50.9%
Contains more IronIron	+69.1%
Contains more CopperCopper	+47.9%
Contains more PhosphorusPhosphorus	+32.7%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+110.6%

Contains more ZincZinc	+45.5%
Contains more SeleniumSelenium	+33.3%

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.

Prunes

Avocado

Contains more Vitamin AVitamin A	+457.1%
Contains more Vitamin B2Vitamin B2	+43.1%
Contains more Vitamin KVitamin K	+183.3%

Contains more Vitamin CVitamin C	+1566.7%
Contains more Vitamin EVitamin E	+381.4%
Contains more Vitamin B1Vitamin B1	+31.4%
Contains more Vitamin B5Vitamin B5	+229.1%
Contains more Vitamin B6Vitamin B6	+25.4%
Contains more FolateFolate	+1925%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~1.738mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	59.5µg	21µg	32%
Monounsaturated fat	0.053g	9.799g	24%
Fats	0.38g	14.66g	22%
Vitamin B5	0.422mg	1.389mg	19%
Folate	4µg	81µg	19%
Carbs	63.88g	8.53g	18%
Fructose	12.45g	0.12g	15%
Polyunsaturated fat	0.062g	1.816g	12%
Vitamin E	0.43mg	2.07mg	11%
Vitamin C	0.6mg	10mg	10%
Copper	0.281mg	0.19mg	10%
Saturated fat	0.088g	2.126g	9%
Potassium	732mg	485mg	7%
Manganese	0.299mg	0.142mg	7%
Iron	0.93mg	0.55mg	5%
Calories	240kcal	160kcal	4%
Vitamin A	39µg	7µg	4%
Vitamin B2	0.186mg	0.13mg	4%
Vitamin B6	0.205mg	0.257mg	4%
Magnesium	41mg	29mg	3%
Calcium	43mg	12mg	3%
Fiber	7.1g	6.7g	2%
Zinc	0.44mg	0.64mg	2%
Starch	5.11g	0.11g	2%
Phosphorus	69mg	52mg	2%
Vitamin B1	0.051mg	0.067mg	1%
Vitamin B3	1.882mg	1.738mg	1%
Choline	10.1mg	14.2mg	1%
Protein	2.18g	2g	0%
Protein per 100 calories	0.91g	1.3g	N/A
Calories per 10 g protein	1101kcal	800kcal	N/A
Weight per 100 calories	42g	63g	N/A
Unsaturated / Saturated Fat ratio	1.3	5.5	N/A
Net carbs	56.78g	1.83g	N/A
Sugar	38.13g	0.66g	N/A
Sodium	2mg	7mg	0%
Selenium	0.3µg	0.4µg	0%
Tryptophan	0.025mg	0.025mg	0%
Threonine	0.049mg	0.073mg	0%
Isoleucine	0.041mg	0.084mg	0%
Leucine	0.066mg	0.143mg	0%
Lysine	0.05mg	0.132mg	0%
Methionine	0.016mg	0.038mg	0%
Phenylalanine	0.052mg	0.097mg	0%
Valine	0.056mg	0.107mg	0%
Histidine	0.027mg	0.049mg	0%
Omega-3 - ALA		0.111g	N/A
Omega-6 - Gamma-linoleic acid	0g	0.015g	N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Prunes

Protein: 2.18 g

Fats: 0.38 g

Carbs: 63.88 g

Water: 30.92 g

Other: 2.64 g

Avocado

Protein: 2 g

Fats: 14.66 g

Carbs: 8.53 g

Water: 73.23 g

Other: 1.58 g

Contains more CarbsCarbs	+648.9%
Contains more OtherOther	+67.1%

Contains more FatsFats	+3757.9%
Contains more WaterWater	+136.8%

~equal in Protein ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison

Prunes

Saturated fat: Sat. Fat 0.088 g

Monounsaturated fat: Mono. Fat 0.053 g

Polyunsaturated fat: Poly. Fat 0.062 g

Avocado

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

-95.9%

Contains more Mono. FatMonounsaturated fat	+18388.7%
Contains more Poly. FatPolyunsaturated fat	+2829%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Prunes

Starch: 5.11 g

Sucrose: 0.15 g

Glucose: 25.46 g

Fructose: 12.45 g

Lactose: 0 g

Maltose: 0.06 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 StarchStarch	+4545.5%
Contains more SucroseSucrose	+150%
Contains more GlucoseGlucose	+6781.1%
Contains more FructoseFructose	+10275%
Contains more MaltoseMaltose	+∞%