Avocado vs. Raspberries
Nutrition comparison of Avocado and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and raspberries:
- Both raspberries and avocado are high in dietary fiber.
- Avocado has 13.7 times less sugar than raspberry.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of potassium.
- Raspberry has 110.8 times less saturated fat than avocado.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and raspberry has 69% less calories than avocado - raspberry has 52 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to raspberries per calorie. Avocado has a macronutrient ratio of 4:19:77 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Raspberries | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 19% | 82% |
| Fat | 77% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and avocado contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both raspberries and avocado are high in dietary fiber. Raspberry is very similar to raspberry for dietary fiber - raspberry has 6.5g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 13.7 times less sugar than raspberry - raspberry has 4.4g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Raspberries and avocado contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Raspberry has 110.8 times less saturated fat than avocado - raspberry has 0.02g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 198% more Vitamin C than avocado - raspberry has 26.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Raspberries and avocado contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Raspberries and avocado contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Raspberries and avocado contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Raspberries | |
|---|---|---|
| Thiamin | 0.075 MG | 0.032 MG |
| Riboflavin | 0.143 MG | 0.038 MG |
| Niacin | 1.912 MG | 0.598 MG |
| Pantothenic acid | 1.463 MG | 0.329 MG |
| Vitamin B6 | 0.287 MG | 0.055 MG |
| Folate | 89 UG | 21 UG |
Minerals
calcium
Raspberry has 92% more calcium than avocado - raspberry has 25mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Raspberries and avocado contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 236% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both avocado and raspberries contain significant amounts of alpha-carotene and lutein + zeaxanthin.
| Avocado | Raspberries | |
|---|---|---|
| beta-carotene | 63 UG | 12 UG |
| alpha-carotene | 24 UG | 16 UG |
| lutein + zeaxanthin | 271 UG | 136 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and raspberries contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.126 G |
| Total | 0.125 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than raspberry per 100 grams.
| Avocado | Raspberries | |
|---|---|---|
| linoleic acid | 1.674 G | 0.249 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.249 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.
Note: The specific food items compared are: Avocado (Avocados, raw, California) and Raspberries (Raspberries, raw) .
Avocado g
()
|
Daily Values (%) |
Raspberries 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 raspberries or avocado contain more calories in 100 grams?Avocado is high in calories and raspberry has 70% less calories than avocado - raspberry has 52 calories in 100g and avocado has 167 calories.
Does raspberries or avocado have more carbohydrates?
By weight, raspberries and avocado contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does raspberries or avocado contain more potassium?
Avocado is a rich source of potassium and it has 240% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and avocado has 507mg of potassium.