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.
Detailed nutritional comparison of avocado and raisins is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Raisins (Raisins, seeded) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Raisins src

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.

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Raisins (Raisins, seeded) .

Avocado g

()
Daily Values (%)

Raisins g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.