Avocados (Raw)vsRaspberries (Raw)
Avocados (Raw) has 160 calories and 2.0g protein per 100g. Raspberries (Raw) has 52 calories and 1.2g protein per 100g Avocados (Raw) has more protein, Raspberries (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Avocados (Raw) vs Raspberries (Raw)
Go with Raspberries (Raw) at just 52 kcal per 100g — 68% 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.
Raspberries (Raw) is the heart-friendlier option with lower saturated fat, less sodium.
Avocados (Raw) provides 485mg of potassium per 100g — important for muscle function and hydration.
Raspberries (Raw) delivers 26.2mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Avocados All Commercial Varieties | Raspberries | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 160kcal8% | 52kcal3% | +108kcal |
| Protein | 2.0g4% | 1.2g2% | +0.80g |
| Total Fat | 15g19% | 0.65g1% | +14g |
| Saturated Fat | 2.1g11% | <0.1g0% | +2.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 8.5g3% | 12g4% | <0.1g |
| Dietary Fiber | 6.7g24% | 6.5g23% | +0.20g |
| Sugars | 0.66g | 4.4g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 7.0mcg1% | 2.0mcg0% | +5.0mcg |
| Vitamin C | 10mg11% | 26mg29% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.1mg14% | 0.87mg6% | +1.2mg |
| Vitamin K | 21mcg18% | 7.8mcg7% | +13mcg |
| Vitamin B6 | 0.26mg15% | <0.1mg3% | +0.20mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 81mcg20% | 21mcg5% | +60mcg |
| Thiamin (B1) | <0.1mg6% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | 0.13mg10% | <0.1mg3% | +<0.1mg |
| Niacin (B3) | 1.7mg11% | 0.60mg4% | +1.1mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 1.0mg0% | +6.0mg |
| Calcium | 12mg1% | 25mg2% | <0.1mg |
| Iron | 0.55mg3% | 0.69mg4% | <0.1mg |
| Potassium | 485mg10% | 151mg3% | +334mg |
| Phosphorus | 52mg4% | 29mg2% | +23mg |
| Magnesium | 29mg7% | 22mg5% | +7.0mg |
| Zinc | 0.64mg6% | 0.42mg4% | +0.22mg |
| Copper | 0.19mg21% | <0.1mg10% | +0.10mg |
| Manganese | 0.14mg6% | 0.67mg29% | <0.1mg |
| Selenium | 0.40mcg1% | 0.20mcg0% | +0.20mcg |
🔬Nutritional Analysis
Calories: Raspberries (Raw) is significantly lower in calories at just 52 kcal per 100g compared to 160 kcal for Avocados (Raw) — that's 208% fewer calories, making Raspberries (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Avocados (Raw) providing 2g and Raspberries (Raw) providing 1.2g per 100g.
Fat: Raspberries (Raw) is the leaner option with 0.65g of total fat per 100g compared to 14.7g. Raspberries (Raw) has less saturated fat (0.019g vs 2.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin B6 (Avocados (Raw): 0.257mg vs 0.055mg), Folate (Avocados (Raw): 81mcg vs 21mcg), Vitamin A (Avocados (Raw): 7mcg vs 2mcg). 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 1mg), Manganese (Raspberries (Raw): 0.67mg vs 0.142mg), Potassium (Avocados (Raw): 485mg vs 151mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Raspberries (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Avocados (Raw) or Raspberries (Raw)?
- Avocados (Raw) has more protein with 2g per 100g compared to 1.2g for Raspberries (Raw).
- Which is lower in calories, Avocados (Raw) or Raspberries (Raw)?
- Raspberries (Raw) is lower in calories with 52 kcal per 100g versus 160 kcal.
- Is Avocados (Raw) or Raspberries (Raw) healthier?
- It depends on your goals. Avocados (Raw) has 160 calories and 2g protein per 100g, while Raspberries (Raw) has 52 calories and 1.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Avocados (Raw) or Raspberries (Raw)?
- Raspberries (Raw) is leaner with 0.65g of fat per 100g compared to 14.7g.
- Which has more fiber, Avocados (Raw) or Raspberries (Raw)?
- Avocados (Raw) has more fiber with 6.7g per 100g compared to 6.5g.