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Avocado vs. Chocolate — In-Depth Nutrition Comparison

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How are Avocado and Chocolate different?

  • Avocado is higher in Vitamin B5, Vitamin B6, and Vitamin K, however, Chocolate is richer in Iron, Copper, Manganese, Magnesium, Phosphorus, and Zinc.
  • Daily need coverage for Iron from Chocolate is 93% higher.
  • Avocado contains 6 times more Vitamin B6 than Chocolate. While Avocado contains 0.257mg of Vitamin B6, Chocolate contains only 0.042mg.
  • Avocado has less Saturated Fat.

Avocados, raw, all commercial varieties and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.

Infographic

Avocado vs Chocolate infographic
Infographic link

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.
Contains less Sodium -70.8%
Contains more Calcium +366.7%
Contains more Iron +1358.2%
Contains more Magnesium +403.4%
Contains more Phosphorus +296.2%
Contains more Potassium +15.3%
Contains more Zinc +214.1%
Contains more Copper +441.1%
Contains more Manganese +899.3%
Contains more Selenium +650%
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 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains less Sodium -70.8%
Contains more Calcium +366.7%
Contains more Iron +1358.2%
Contains more Magnesium +403.4%
Contains more Phosphorus +296.2%
Contains more Potassium +15.3%
Contains more Zinc +214.1%
Contains more Copper +441.1%
Contains more Manganese +899.3%
Contains more Selenium +650%

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.
Avocado
11
:
Contains more Vitamin A +192%
Contains more Vitamin E +283.3%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +139.7%
Contains more Vitamin B5 +367.7%
Contains more Vitamin B6 +511.9%
Contains more Vitamin K +159.3%
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 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin A +192%
Contains more Vitamin E +283.3%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +160%
Contains more Vitamin B3 +139.7%
Contains more Vitamin B5 +367.7%
Contains more Vitamin B6 +511.9%
Contains more Vitamin K +159.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +7449.5%
Contains more Protein +144%
Contains more Fats +113.4%
Contains more Carbs +617.1%
Equal in Other - 1.7
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Water +7449.5%
Contains more Protein +144%
Contains more Fats +113.4%
Contains more Carbs +617.1%
Equal in Other - 1.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -88.5%
Contains more Polyunsaturated fat +66.3%
Equal in Monounsaturated Fat - 9.54
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -88.5%
Contains more Polyunsaturated fat +66.3%
Equal in Monounsaturated Fat - 9.54

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Sucrose +76983.3%
Contains more Lactose +∞%
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Sucrose +76983.3%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Chocolate Opinion
Net carbs 1.83g 54.17g Chocolate
Protein 2g 4.88g Chocolate
Fats 14.66g 31.28g Chocolate
Carbs 8.53g 61.17g Chocolate
Calories 160kcal 546kcal Chocolate
Starch 0.11g Avocado
Fructose 0.12g 0g Avocado
Sugar 0.66g 47.9g Avocado
Fiber 6.7g 7g Chocolate
Calcium 12mg 56mg Chocolate
Iron 0.55mg 8.02mg Chocolate
Magnesium 29mg 146mg Chocolate
Phosphorus 52mg 206mg Chocolate
Potassium 485mg 559mg Chocolate
Sodium 7mg 24mg Avocado
Zinc 0.64mg 2.01mg Chocolate
Copper 0.19mg 1.028mg Chocolate
Manganese 0.142mg 1.419mg Chocolate
Selenium 0.4µg 3µg Chocolate
Vitamin A 146IU 50IU Avocado
Vitamin A RAE 7µg 2µg Avocado
Vitamin E 2.07mg 0.54mg Avocado
Vitamin C 10mg Avocado
Vitamin B1 0.067mg 0.025mg Avocado
Vitamin B2 0.13mg 0.05mg Avocado
Vitamin B3 1.738mg 0.725mg Avocado
Vitamin B5 1.389mg 0.297mg Avocado
Vitamin B6 0.257mg 0.042mg Avocado
Folate 81µg Avocado
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 21µg 8.1µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Cholesterol 0mg 8mg Avocado
Trans Fat 0g 0.112g Avocado
Saturated Fat 2.126g 18.519g Avocado
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 9.799g 9.54g Avocado
Polyunsaturated fat 1.816g 1.092g Avocado
Omega-6 - Eicosadienoic acid 0g 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-6 - Gamma-linoleic acid 0.015g 0g Avocado
Omega-3 - ALA 0.111g 0.085g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Chocolate
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
10%
Chocolate
Minerals Daily Need Coverage Score
21%
Avocado
116%
Chocolate

Comparison summary

Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 17)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 47.24g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 17mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 16.393g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.