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Peanut vs. Avocado — In-Depth Nutrition Comparison

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The main differences between Peanut and Avocado

  • Peanut is richer than Avocado in Copper, Manganese, Vitamin B3, Iron, Vitamin B1, Phosphorus, Vitamin E , Folate, Magnesium, and Zinc.
  • Daily need coverage for Copper from Peanut is 106% higher.
  • Peanut contains 14 times more Manganese than Avocado. Peanut contains 1.934mg of Manganese, while Avocado contains 0.142mg.

Food types used in this article are Peanuts, all types, raw and Avocados, raw, all commercial varieties.

Infographic

Peanut vs Avocado 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.
Peanut
9
:
Contains more Calcium +666.7%
Contains more Iron +732.7%
Contains more Magnesium +479.3%
Contains more Phosphorus +623.1%
Contains more Potassium +45.4%
Contains more Zinc +410.9%
Contains more Copper +502.1%
Contains more Manganese +1262%
Contains more Selenium +1700%
Contains less Sodium -61.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +666.7%
Contains more Iron +732.7%
Contains more Magnesium +479.3%
Contains more Phosphorus +623.1%
Contains more Potassium +45.4%
Contains more Zinc +410.9%
Contains more Copper +502.1%
Contains more Manganese +1262%
Contains more Selenium +1700%
Contains less Sodium -61.1%

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.
Peanut
7
:
Contains more Vitamin E +302.4%
Contains more Vitamin B1 +855.2%
Contains more Vitamin B3 +594.2%
Contains more Vitamin B5 +27.2%
Contains more Vitamin B6 +35.4%
Contains more Folate +196.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
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%
Contains more Vitamin E +302.4%
Contains more Vitamin B1 +855.2%
Contains more Vitamin B3 +594.2%
Contains more Vitamin B5 +27.2%
Contains more Vitamin B6 +35.4%
Contains more Folate +196.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
4
:
Contains more Protein +1190%
Contains more Fats +235.9%
Contains more Carbs +89.1%
Contains more Other +47.5%
Contains more Water +1026.6%
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +1190%
Contains more Fats +235.9%
Contains more Carbs +89.1%
Contains more Other +47.5%
Contains more Water +1026.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
:
Contains more Monounsaturated Fat +149.3%
Contains more Polyunsaturated fat +756.7%
Contains less Saturated Fat -66.1%
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains more Monounsaturated Fat +149.3%
Contains more Polyunsaturated fat +756.7%
Contains less Saturated Fat -66.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Avocado Opinion
Net carbs 7.63g 1.83g Peanut
Protein 25.8g 2g Peanut
Fats 49.24g 14.66g Peanut
Carbs 16.13g 8.53g Peanut
Calories 567kcal 160kcal Peanut
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 4.72g 0.66g Avocado
Fiber 8.5g 6.7g Peanut
Calcium 92mg 12mg Peanut
Iron 4.58mg 0.55mg Peanut
Magnesium 168mg 29mg Peanut
Phosphorus 376mg 52mg Peanut
Potassium 705mg 485mg Peanut
Sodium 18mg 7mg Avocado
Zinc 3.27mg 0.64mg Peanut
Copper 1.144mg 0.19mg Peanut
Manganese 1.934mg 0.142mg Peanut
Selenium 7.2µg 0.4µg Peanut
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 8.33mg 2.07mg Peanut
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.64mg 0.067mg Peanut
Vitamin B2 0.135mg 0.13mg Peanut
Vitamin B3 12.066mg 1.738mg Peanut
Vitamin B5 1.767mg 1.389mg Peanut
Vitamin B6 0.348mg 0.257mg Peanut
Folate 240µg 81µg Peanut
Vitamin K 0µg 21µg Avocado
Tryptophan 0.25mg 0.025mg Peanut
Threonine 0.883mg 0.073mg Peanut
Isoleucine 0.907mg 0.084mg Peanut
Leucine 1.672mg 0.143mg Peanut
Lysine 0.926mg 0.132mg Peanut
Methionine 0.317mg 0.038mg Peanut
Phenylalanine 1.377mg 0.097mg Peanut
Valine 1.082mg 0.107mg Peanut
Histidine 0.652mg 0.049mg Peanut
Saturated Fat 6.279g 2.126g Avocado
Monounsaturated Fat 24.426g 9.799g Peanut
Polyunsaturated fat 15.558g 1.816g Peanut
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Avocado
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
79%
Peanut
35%
Avocado
Minerals Daily Need Coverage Score
131%
Peanut
21%
Avocado

Comparison summary

Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 4.06g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 4.153g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.