Avocado vs. Raisins
Nutrition comparison of Avocado and Raisins
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
raisins
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and raisins:
- Both raisins and avocado are high in calories, dietary fiber and potassium.
- Avocado has more pantothenic acid and folate.
- Raisin has 10.9 times less saturated fat than avocado.
- Raisin is a great source of iron.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raisins and avocado are high in calories. Raisin has 77% more calories than avocado - raisin has 296 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to raisins for protein. Avocado has a macronutrient ratio of 4:19:77 and for raisins, 3:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Raisins | |
|---|---|---|
| Protein | 4% | 3% |
| Carbohydrates | 19% | 95% |
| Fat | 77% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and avocado has 89% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both raisins and avocado are high in dietary fiber. is very similar to raisin for dietary fiber - raisin has 6.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado and raisins contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and avocado contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Raisin has 10.9 times less saturated fat than avocado - raisin has 0.18g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 63% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than raisin - avocado has 7ug of Vitamin A per 100 grams and raisin does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than raisin - avocado has 2mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than raisin - avocado has 21ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Avocado has more pantothenic acid and folate. Both avocado and raisins contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Avocado | Raisins | |
|---|---|---|
| Thiamin | 0.075 MG | 0.112 MG |
| Riboflavin | 0.143 MG | 0.182 MG |
| Niacin | 1.912 MG | 1.114 MG |
| Pantothenic acid | 1.463 MG | 0.045 MG |
| Vitamin B6 | 0.287 MG | 0.188 MG |
| Folate | 89 UG | 3 UG |
Minerals
calcium
Raisin has 115% more calcium than avocado - raisin has 28mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Raisin is a great source of iron and it has 325% more iron than avocado - raisin has 2.6mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both raisins and avocado are high in potassium. Raisin has 63% more potassium than avocado - raisin has 825mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than raisin per 100 grams.
| Avocado | Raisins | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.037 G |
| Total | 0.125 G | 0.037 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than raisin per 100 grams.
| Avocado | Raisins | |
|---|---|---|
| linoleic acid | 1.674 G | 0.122 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.122 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Avocado g
()
|
Daily Values (%) |
Raisins g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raisins or avocado contain more calories in 100 grams?Both raisins and avocado are high in calories. Raisin has 80% more calories than avocado - raisin has 296 calories in 100g and avocado has 167 calories.
Does raisins or avocado have more carbohydrates?
By weight, raisin is high in carbohydrates and avocado has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does raisins or avocado contain more potassium?
Both raisins and avocado are high in potassium. Raisin has 60% more potassium than avocado - raisin has 825mg of potassium in 100 grams and avocado has 507mg of potassium.