Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Raisin
  5. Compare
  6. Raisin vs. Avocado

Raisin vs. Avocado — In-Depth Nutrition Comparison

Compare

A recap on the differences between raisins and avocados

  • Raisins are higher in iron, copper, and potassium, yet avocados are higher in vitamin B5, folate, vitamin K, vitamin E, fiber, and vitamin C.
  • Avocados cover your daily vitamin B5 needs 26% more than raisins.
  • Raisins contain 3 times more iron than avocados. While raisins contain 1.88mg of iron, avocados contain only 0.55mg.
  • The amount of saturated fat in raisins is lower.
  • The glycemic index of avocados is lower.

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

Infographic

Raisin vs Avocado 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.
Raisin
Raisin
7
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%
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 +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%
Contains more ZincZinc +190.9%
Contains less SodiumSodium -36.4%
~equal in Magnesium ~29mg

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.
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%
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 B1Vitamin B1 +58.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +53.5%
Contains more CarbsCarbs +828.3%
Contains more OtherOther +17.7%
Contains more FatsFats +3087%
Contains more WaterWater +374.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 -97.3%
Contains more Mono. FatMonounsaturated fat +19113.7%
Contains more Poly. FatPolyunsaturated fat +4808.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch +2354.5%
Contains more SucroseSucrose +650%
Contains more GlucoseGlucose +7400%
Contains more FructoseFructose +24633.3%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

People also compare

Raisin
Raisin vs Prunes
Prunes
Raisin
Raisin vs Dates
Dates
Raisin
Raisin vs Grape
Grape
Avocado
Avocado vs Banana
Banana
Avocado
Avocado vs Papaya
Papaya
Avocado
Avocado vs Mango
Mango

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.