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  6. Walnut vs. Avocado

Walnut vs. Avocado — In-Depth Nutrition Comparison

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Important differences between Walnut and Avocado

  • Walnut has more Copper, Manganese, Phosphorus, Magnesium, Iron, Vitamin B1, Zinc, and Vitamin B6, however, Avocado has more Vitamin B5.
  • Walnut's daily need coverage for Copper is 155% more.
  • Walnut has 24 times more Manganese than Avocado. Walnut has 3.414mg of Manganese, while Avocado has 0.142mg.
  • Avocado is lower in Saturated Fat.

The food varieties used in the comparison are Nuts, walnuts, english and Avocados, raw, all commercial varieties.

Infographic

Walnut vs Avocado 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.
Walnut
Walnut
9
:
1
Avocado
Avocado
Contains more Calcium +716.7%
Contains more Iron +429.1%
Contains more Magnesium +444.8%
Contains more Phosphorus +565.4%
Contains less Sodium -71.4%
Contains more Zinc +382.8%
Contains more Copper +734.7%
Contains more Manganese +2304.2%
Contains more Selenium +1125%
Equal in Potassium - 485
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +716.7%
Contains more Iron +429.1%
Contains more Magnesium +444.8%
Contains more Phosphorus +565.4%
Contains less Sodium -71.4%
Contains more Zinc +382.8%
Contains more Copper +734.7%
Contains more Manganese +2304.2%
Contains more Selenium +1125%
Equal in Potassium - 485

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.
Walnut
Walnut
4
:
6
Avocado
Avocado
Contains more Vitamin B1 +409%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +108.9%
Contains more Folate +21%
Contains more Vitamin A +630%
Contains more Vitamin E +195.7%
Contains more Vitamin C +669.2%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B5 +143.7%
Contains more Vitamin K +677.8%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Avocado
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 B1 +409%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +108.9%
Contains more Folate +21%
Contains more Vitamin A +630%
Contains more Vitamin E +195.7%
Contains more Vitamin C +669.2%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B5 +143.7%
Contains more Vitamin K +677.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Avocado
Avocado
Contains more Protein +661.5%
Contains more Fats +344.8%
Contains more Carbs +60.7%
Contains more Other +12.7%
Contains more Water +1699.3%
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Avocado
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 +661.5%
Contains more Fats +344.8%
Contains more Carbs +60.7%
Contains more Other +12.7%
Contains more Water +1699.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
1
:
2
Avocado
Avocado
Contains more Polyunsaturated fat +2497.7%
Contains less Saturated Fat -65.3%
Equal in Monounsaturated Fat - 9.799
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains more Polyunsaturated fat +2497.7%
Contains less Saturated Fat -65.3%
Equal in Monounsaturated Fat - 9.799

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
1
:
4
Avocado
Avocado
Contains more Sucrose +3950%
Contains more Starch +83.3%
Contains more Glucose +362.5%
Contains more Fructose +33.3%
Contains more Galactose +∞%
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Avocado
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 Sucrose +3950%
Contains more Starch +83.3%
Contains more Glucose +362.5%
Contains more Fructose +33.3%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Avocado
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar 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 Walnut Avocado Opinion
Net carbs 7.01g 1.83g Walnut
Protein 15.23g 2g Walnut
Fats 65.21g 14.66g Walnut
Carbs 13.71g 8.53g Walnut
Calories 654kcal 160kcal Walnut
Starch 0.06g 0.11g Avocado
Fructose 0.09g 0.12g Avocado
Sugar 2.61g 0.66g Avocado
Fiber 6.7g 6.7g
Calcium 98mg 12mg Walnut
Iron 2.91mg 0.55mg Walnut
Magnesium 158mg 29mg Walnut
Phosphorus 346mg 52mg Walnut
Potassium 441mg 485mg Avocado
Sodium 2mg 7mg Walnut
Zinc 3.09mg 0.64mg Walnut
Copper 1.586mg 0.19mg Walnut
Manganese 3.414mg 0.142mg Walnut
Selenium 4.9µg 0.4µg Walnut
Vitamin A 20IU 146IU Avocado
Vitamin A RAE 1µg 7µg Avocado
Vitamin E 0.7mg 2.07mg Avocado
Vitamin C 1.3mg 10mg Avocado
Vitamin B1 0.341mg 0.067mg Walnut
Vitamin B2 0.15mg 0.13mg Walnut
Vitamin B3 1.125mg 1.738mg Avocado
Vitamin B5 0.57mg 1.389mg Avocado
Vitamin B6 0.537mg 0.257mg Walnut
Folate 98µg 81µg Walnut
Vitamin K 2.7µg 21µg Avocado
Tryptophan 0.17mg 0.025mg Walnut
Threonine 0.596mg 0.073mg Walnut
Isoleucine 0.625mg 0.084mg Walnut
Leucine 1.17mg 0.143mg Walnut
Lysine 0.424mg 0.132mg Walnut
Methionine 0.236mg 0.038mg Walnut
Phenylalanine 0.711mg 0.097mg Walnut
Valine 0.753mg 0.107mg Walnut
Histidine 0.391mg 0.049mg Walnut
Saturated Fat 6.126g 2.126g Avocado
Monounsaturated Fat 8.933g 9.799g Avocado
Polyunsaturated fat 47.174g 1.816g Walnut
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
Walnut 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
33%
Walnut
35%
Avocado
Minerals Daily Need Coverage Score
152%
Walnut
21%
Avocado

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.95g)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 4g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $4.2)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.