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Avocado vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between Avocado and Peanut butter

  • Avocado is higher in Vitamin K, yet Peanut butter is higher in Vitamin B3, Manganese, Vitamin E , Phosphorus, Magnesium, Copper, Zinc, and Iron.
  • Peanut butter covers your daily Vitamin B3 needs 71% more than Avocado.
  • Avocado contains 70 times more Vitamin K than Peanut butter. While Avocado contains 21µg of Vitamin K, Peanut butter contains only 0.3µg.
  • The amount of Saturated Fat in Avocado is lower.

Food varieties used in this article are Avocados, raw, all commercial varieties and Peanut butter, smooth style, without salt.

Infographic

Avocado vs Peanut butter 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 -58.8%
Contains more Calcium +308.3%
Contains more Iron +216.4%
Contains more Magnesium +479.3%
Contains more Phosphorus +544.2%
Contains more Potassium +15.1%
Contains more Zinc +292.2%
Contains more Copper +122.1%
Contains more Manganese +1072.5%
Contains more Selenium +925%
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 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains less Sodium -58.8%
Contains more Calcium +308.3%
Contains more Iron +216.4%
Contains more Magnesium +479.3%
Contains more Phosphorus +544.2%
Contains more Potassium +15.1%
Contains more Zinc +292.2%
Contains more Copper +122.1%
Contains more Manganese +1072.5%
Contains more Selenium +925%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +22.2%
Contains more Vitamin K +6900%
Contains more Vitamin E +339.6%
Contains more Vitamin B1 +123.9%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B3 +654.4%
Contains more Vitamin B6 +71.6%
Equal in Folate - 87
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 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +22.2%
Contains more Vitamin K +6900%
Contains more Vitamin E +339.6%
Contains more Vitamin B1 +123.9%
Contains more Vitamin B2 +47.7%
Contains more Vitamin B3 +654.4%
Contains more Vitamin B6 +71.6%
Equal in Folate - 87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +5853.7%
Contains more Protein +1010.5%
Contains more Fats +250.3%
Contains more Carbs +161.5%
Contains more Other +82.9%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Water +5853.7%
Contains more Protein +1010.5%
Contains more Fats +250.3%
Contains more Carbs +161.5%
Contains more Other +82.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +164.7%
Contains more Polyunsaturated fat +590.3%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +164.7%
Contains more Polyunsaturated fat +590.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +184.6%
Contains more Galactose +∞%
Contains more Starch +3136.4%
Contains more Sucrose +16983.3%
Equal in Fructose - 0.12
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
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +184.6%
Contains more Galactose +∞%
Contains more Starch +3136.4%
Contains more Sucrose +16983.3%
Equal in Fructose - 0.12

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Peanut butter Opinion
Net carbs 1.83g 17.31g Peanut butter
Protein 2g 22.21g Peanut butter
Fats 14.66g 51.36g Peanut butter
Carbs 8.53g 22.31g Peanut butter
Calories 160kcal 598kcal Peanut butter
Starch 0.11g 3.56g Peanut butter
Fructose 0.12g 0.12g
Sugar 0.66g 10.49g Avocado
Fiber 6.7g 5g Avocado
Calcium 12mg 49mg Peanut butter
Iron 0.55mg 1.74mg Peanut butter
Magnesium 29mg 168mg Peanut butter
Phosphorus 52mg 335mg Peanut butter
Potassium 485mg 558mg Peanut butter
Sodium 7mg 17mg Avocado
Zinc 0.64mg 2.51mg Peanut butter
Copper 0.19mg 0.422mg Peanut butter
Manganese 0.142mg 1.665mg Peanut butter
Selenium 0.4µg 4.1µg Peanut butter
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 9.1mg Peanut butter
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.15mg Peanut butter
Vitamin B2 0.13mg 0.192mg Peanut butter
Vitamin B3 1.738mg 13.112mg Peanut butter
Vitamin B5 1.389mg 1.137mg Avocado
Vitamin B6 0.257mg 0.441mg Peanut butter
Folate 81µg 87µg Peanut butter
Vitamin K 21µg 0.3µg Avocado
Tryptophan 0.025mg 0.231mg Peanut butter
Threonine 0.073mg 0.525mg Peanut butter
Isoleucine 0.084mg 0.616mg Peanut butter
Leucine 0.143mg 1.546mg Peanut butter
Lysine 0.132mg 0.681mg Peanut butter
Methionine 0.038mg 0.265mg Peanut butter
Phenylalanine 0.097mg 1.202mg Peanut butter
Valine 0.107mg 0.782mg Peanut butter
Histidine 0.049mg 0.557mg Peanut butter
Trans Fat 0g 0.075g Avocado
Saturated Fat 2.126g 10.325g Avocado
Monounsaturated Fat 9.799g 25.941g Peanut butter
Polyunsaturated fat 1.816g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0g 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.015g 0.001g Avocado
Omega-3 - ALA 0.111g 0.027g Avocado
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Peanut 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
62%
Peanut butter
Minerals Daily Need Coverage Score
21%
Avocado
84%
Peanut butter

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 9.83g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 8.199g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.