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Avocado vs. Butter — In-Depth Nutrition Comparison

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Important differences between Avocado and Butter

  • Avocado has more Fiber, Vitamin B5, Vitamin B6, Folate, Copper, Potassium, and Vitamin K, however, Butter has more Vitamin A RAE.
  • Butter's daily need coverage for Saturated Fat is 242% more.
  • Avocado is lower in Saturated Fat.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Butter, without salt.

Infographic

Avocado vs Butter infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
2
Butter
Contains more Iron +2650%
Contains more Magnesium +1350%
Contains more Phosphorus +116.7%
Contains more Potassium +1920.8%
Contains less Sodium -36.4%
Contains more Zinc +611.1%
Contains more Copper +1087.5%
Contains more Manganese +3450%
Contains more Calcium +100%
Contains more Selenium +150%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Contains more Iron +2650%
Contains more Magnesium +1350%
Contains more Phosphorus +116.7%
Contains more Potassium +1920.8%
Contains less Sodium -36.4%
Contains more Zinc +611.1%
Contains more Copper +1087.5%
Contains more Manganese +3450%
Contains more Calcium +100%
Contains more Selenium +150%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
3
Butter
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1240%
Contains more Vitamin B2 +282.4%
Contains more Vitamin B3 +4038.1%
Contains more Vitamin B5 +1162.7%
Contains more Vitamin B6 +8466.7%
Contains more Folate +2600%
Contains more Vitamin K +200%
Contains more Vitamin A +1611.6%
Contains more Vitamin E +12.1%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1240%
Contains more Vitamin B2 +282.4%
Contains more Vitamin B3 +4038.1%
Contains more Vitamin B5 +1162.7%
Contains more Vitamin B6 +8466.7%
Contains more Folate +2600%
Contains more Vitamin K +200%
Contains more Vitamin A +1611.6%
Contains more Vitamin E +12.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Butter
Contains more Protein +135.3%
Contains more Carbs +14116.7%
Contains more Water +308.2%
Contains more Other +3850%
Contains more Fats +453.3%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more Protein +135.3%
Contains more Carbs +14116.7%
Contains more Water +308.2%
Contains more Other +3850%
Contains more Fats +453.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Butter
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +139.1%
Contains more Polyunsaturated fat +65.7%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +139.1%
Contains more Polyunsaturated fat +65.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Butter
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Avocado Butter Opinion
Net carbs 1.83g 0.06g Avocado
Protein 2g 0.85g Avocado
Fats 14.66g 81.11g Butter
Carbs 8.53g 0.06g Avocado
Calories 160kcal 717kcal Butter
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 0.06g Butter
Fiber 6.7g 0g Avocado
Calcium 12mg 24mg Butter
Iron 0.55mg 0.02mg Avocado
Magnesium 29mg 2mg Avocado
Phosphorus 52mg 24mg Avocado
Potassium 485mg 24mg Avocado
Sodium 7mg 11mg Avocado
Zinc 0.64mg 0.09mg Avocado
Copper 0.19mg 0.016mg Avocado
Manganese 0.142mg 0.004mg Avocado
Selenium 0.4µg 1µg Butter
Vitamin A 146IU 2499IU Butter
Vitamin A RAE 7µg 684µg Butter
Vitamin E 2.07mg 2.32mg Butter
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.005mg Avocado
Vitamin B2 0.13mg 0.034mg Avocado
Vitamin B3 1.738mg 0.042mg Avocado
Vitamin B5 1.389mg 0.11mg Avocado
Vitamin B6 0.257mg 0.003mg Avocado
Folate 81µg 3µg Avocado
Vitamin B12 0µg 0.17µg Butter
Vitamin K 21µg 7µg Avocado
Tryptophan 0.025mg 0.012mg Avocado
Threonine 0.073mg 0.038mg Avocado
Isoleucine 0.084mg 0.051mg Avocado
Leucine 0.143mg 0.083mg Avocado
Lysine 0.132mg 0.067mg Avocado
Methionine 0.038mg 0.021mg Avocado
Phenylalanine 0.097mg 0.041mg Avocado
Valine 0.107mg 0.057mg Avocado
Histidine 0.049mg 0.023mg Avocado
Cholesterol 0mg 215mg Avocado
Saturated Fat 2.126g 50.489g Avocado
Monounsaturated Fat 9.799g 23.43g Butter
Polyunsaturated fat 1.816g 3.01g Butter
Omega-6 - Linoleic acid 2.166g Butter
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g 0.315g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Avocado
21%
Butter
Minerals Daily Need Coverage Score
21%
Avocado
4%
Butter

Comparison summary

Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 40)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 48.363g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.8)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.