Avocados (Raw)vsPlums (Raw)
Avocados (Raw) has 160 calories and 2.0g protein per 100g. Plums (Raw) has 46 calories and 0.70g protein per 100g Avocados (Raw) has more protein, Plums (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Avocados (Raw) vs Plums (Raw)
Go with Plums (Raw) at just 46 kcal per 100g — 71% fewer calories.
Avocados (Raw) will keep you satisfied longer with 6.7g fiber, 14.7g fat — fat and protein slow digestion while fiber adds bulk.
Avocados (Raw) is the heart-friendlier option with more fiber, more potassium.
Avocados (Raw) edges ahead overall with more fiber, less sugar, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Avocados All Commercial Varieties | Plums | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 160kcal8% | 46kcal2% | +114kcal |
| Protein | 2.0g4% | 0.70g1% | +1.3g |
| Total Fat | 15g19% | 0.28g0% | +14g |
| Saturated Fat | 2.1g11% | <0.1g0% | +2.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.5g3% | 11g4% | <0.1g |
| Dietary Fiber | 6.7g24% | 1.4g5% | +5.3g |
| Sugars | 0.66g | 9.9g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 7.0mcg1% | 17mcg2% | <0.1mcg |
| Vitamin C | 10mg11% | 9.5mg11% | +0.50mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.1mg14% | 0.26mg2% | +1.8mg |
| Vitamin K | 21mcg18% | 6.4mcg5% | +15mcg |
| Vitamin B6 | 0.26mg15% | <0.1mg2% | +0.23mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 81mcg20% | 5.0mcg1% | +76mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg2% | +<0.1mg |
| Riboflavin (B2) | 0.13mg10% | <0.1mg2% | +0.10mg |
| Niacin (B3) | 1.7mg11% | 0.42mg3% | +1.3mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 0mg0% | +7.0mg |
| Calcium | 12mg1% | 6.0mg0% | +6.0mg |
| Iron | 0.55mg3% | 0.17mg1% | +0.38mg |
| Potassium | 485mg10% | 157mg3% | +328mg |
| Phosphorus | 52mg4% | 16mg1% | +36mg |
| Magnesium | 29mg7% | 7.0mg2% | +22mg |
| Zinc | 0.64mg6% | 0.10mg1% | +0.54mg |
| Copper | 0.19mg21% | <0.1mg6% | +0.13mg |
| Manganese | 0.14mg6% | <0.1mg2% | +<0.1mg |
| Selenium | 0.40mcg1% | 0mcg0% | +0.40mcg |
🔬Nutritional Analysis
Calories: Plums (Raw) is significantly lower in calories at just 46 kcal per 100g compared to 160 kcal for Avocados (Raw) — that's 248% fewer calories, making Plums (Raw) the better choice for calorie-conscious diets.
Protein: Avocados (Raw) has more protein per 100g (2g vs 0.7g), but Plums (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Plums (Raw) is the leaner option with 0.28g of total fat per 100g compared to 14.7g. Plums (Raw) has less saturated fat (0.017g vs 2.13g).
Key Vitamins: The most notable vitamin differences are in Folate (Avocados (Raw): 81mcg vs 5mcg), Vitamin B6 (Avocados (Raw): 0.257mg vs 0.029mg), Vitamin E (Avocados (Raw): 2.07mg vs 0.26mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Sodium (Avocados (Raw): 7mg vs 0mg), Selenium (Avocados (Raw): 0.4mcg vs 0mcg), Zinc (Avocados (Raw): 0.64mg vs 0.1mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Plums (Raw) fits a low-fat diet. Both fit a low-sodium diet. Avocados (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Avocados (Raw) or Plums (Raw)?
- Avocados (Raw) has more protein with 2g per 100g compared to 0.7g for Plums (Raw).
- Which is lower in calories, Avocados (Raw) or Plums (Raw)?
- Plums (Raw) is lower in calories with 46 kcal per 100g versus 160 kcal.
- Is Avocados (Raw) or Plums (Raw) healthier?
- It depends on your goals. Avocados (Raw) has 160 calories and 2g protein per 100g, while Plums (Raw) has 46 calories and 0.7g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Avocados (Raw) or Plums (Raw)?
- Plums (Raw) is leaner with 0.28g of fat per 100g compared to 14.7g.
- Which has more fiber, Avocados (Raw) or Plums (Raw)?
- Avocados (Raw) has more fiber with 6.7g per 100g compared to 1.4g.