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Peanut butter vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between Peanut butter and Avocado

  • Peanut butter is higher in Vitamin B3, Manganese, Vitamin E , Phosphorus, Magnesium, Copper, Zinc, and Iron, yet Avocado is higher in Vitamin K.
  • Peanut butter covers your daily Vitamin B3 needs 71% more than Avocado.
  • Peanut butter contains 12 times more Manganese than Avocado. While Peanut butter contains 1.665mg of Manganese, Avocado contains only 0.142mg.
  • The amount of Saturated Fat in Avocado is lower.

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

Infographic

Peanut butter 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.
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%
Contains less Sodium -58.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
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%
Contains less Sodium -58.8%

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 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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +22.2%
Contains more Vitamin K +6900%
Equal in Folate - 81
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%
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 +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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +22.2%
Contains more Vitamin K +6900%
Equal in Folate - 81

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +1010.5%
Contains more Fats +250.3%
Contains more Carbs +161.5%
Contains more Other +82.9%
Contains more Water +5853.7%
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +1010.5%
Contains more Fats +250.3%
Contains more Carbs +161.5%
Contains more Other +82.9%
Contains more Water +5853.7%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +3136.4%
Contains more Sucrose +16983.3%
Contains more Glucose +184.6%
Contains more Galactose +∞%
Equal in Fructose - 0.12
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
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
Contains more Starch +3136.4%
Contains more Sucrose +16983.3%
Contains more Glucose +184.6%
Contains more Galactose +∞%
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.
Peanut butter Avocado
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 Peanut butter Avocado Opinion
Net carbs 17.31g 1.83g Peanut butter
Protein 22.21g 2g Peanut butter
Fats 51.36g 14.66g Peanut butter
Carbs 22.31g 8.53g Peanut butter
Calories 598kcal 160kcal Peanut butter
Starch 3.56g 0.11g Peanut butter
Fructose 0.12g 0.12g
Sugar 10.49g 0.66g Avocado
Fiber 5g 6.7g Avocado
Calcium 49mg 12mg Peanut butter
Iron 1.74mg 0.55mg Peanut butter
Magnesium 168mg 29mg Peanut butter
Phosphorus 335mg 52mg Peanut butter
Potassium 558mg 485mg Peanut butter
Sodium 17mg 7mg Avocado
Zinc 2.51mg 0.64mg Peanut butter
Copper 0.422mg 0.19mg Peanut butter
Manganese 1.665mg 0.142mg Peanut butter
Selenium 4.1µg 0.4µg Peanut butter
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 9.1mg 2.07mg Peanut butter
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.15mg 0.067mg Peanut butter
Vitamin B2 0.192mg 0.13mg Peanut butter
Vitamin B3 13.112mg 1.738mg Peanut butter
Vitamin B5 1.137mg 1.389mg Avocado
Vitamin B6 0.441mg 0.257mg Peanut butter
Folate 87µg 81µg Peanut butter
Vitamin K 0.3µg 21µg Avocado
Tryptophan 0.231mg 0.025mg Peanut butter
Threonine 0.525mg 0.073mg Peanut butter
Isoleucine 0.616mg 0.084mg Peanut butter
Leucine 1.546mg 0.143mg Peanut butter
Lysine 0.681mg 0.132mg Peanut butter
Methionine 0.265mg 0.038mg Peanut butter
Phenylalanine 1.202mg 0.097mg Peanut butter
Valine 0.782mg 0.107mg Peanut butter
Histidine 0.557mg 0.049mg Peanut butter
Trans Fat 0.075g 0g Avocado
Saturated Fat 10.325g 2.126g Avocado
Monounsaturated Fat 25.941g 9.799g Peanut butter
Polyunsaturated fat 12.535g 1.816g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g 0g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g 0.015g Avocado
Omega-3 - ALA 0.027g 0.111g 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
Peanut butter 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
62%
Peanut butter
35%
Avocado
Minerals Daily Need Coverage Score
84%
Peanut butter
21%
Avocado

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