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.
Detailed nutritional comparison of avocado and raspberries 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 Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Raspberries src

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, 8:81:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Raspberries
Protein 4% 8%
Carbohydrates 19% 81%
Fat 77% 11%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Raspberries .

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

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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.