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Almond vs. Avocado — In-Depth Nutrition Comparison

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How are Almond and Avocado different?

  • Almond is higher than Avocado in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Iron, Calcium, Fiber, and Zinc.
  • Almond covers your daily need of Vitamin E 157% more than Avocado.
  • Almond contains 22 times more Calcium than Avocado. Almond contains 269mg of Calcium, while Avocado contains 12mg.

Nuts, almonds and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Almond 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.
Almond
10
:
Contains more Calcium +2141.7%
Contains more Iron +574.5%
Contains more Magnesium +831%
Contains more Phosphorus +825%
Contains more Potassium +51.1%
Contains less Sodium -85.7%
Contains more Zinc +387.5%
Contains more Copper +442.6%
Contains more Manganese +1434.5%
Contains more Selenium +925%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +2141.7%
Contains more Iron +574.5%
Contains more Magnesium +831%
Contains more Phosphorus +825%
Contains more Potassium +51.1%
Contains less Sodium -85.7%
Contains more Zinc +387.5%
Contains more Copper +442.6%
Contains more Manganese +1434.5%
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.
Almond
5
:
Contains more Vitamin E +1138.2%
Contains more Vitamin B1 +206%
Contains more Vitamin B2 +775.4%
Contains more Vitamin B3 +108.2%
Contains more Choline +266.9%
Contains more Vitamin A +7200%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +194.9%
Contains more Vitamin B6 +87.6%
Contains more Folate +84.1%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Contains more Vitamin E +1138.2%
Contains more Vitamin B1 +206%
Contains more Vitamin B2 +775.4%
Contains more Vitamin B3 +108.2%
Contains more Choline +266.9%
Contains more Vitamin A +7200%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +194.9%
Contains more Vitamin B6 +87.6%
Contains more Folate +84.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
:
Contains more Protein +957.5%
Contains more Fats +240.6%
Contains more Carbs +152.6%
Contains more Other +87.3%
Contains more Water +1560.5%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +957.5%
Contains more Fats +240.6%
Contains more Carbs +152.6%
Contains more Other +87.3%
Contains more Water +1560.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
Contains more Monounsaturated Fat +222%
Contains more Polyunsaturated fat +578.9%
Contains less Saturated Fat -44.1%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains more Monounsaturated Fat +222%
Contains more Polyunsaturated fat +578.9%
Contains less Saturated Fat -44.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
3
:
Contains more Starch +554.5%
Contains more Sucrose +6483.3%
Contains more Maltose +∞%
Contains more Glucose +117.6%
Contains more Galactose +42.9%
Equal in Fructose - 0.12
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 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 +554.5%
Contains more Sucrose +6483.3%
Contains more Maltose +∞%
Contains more Glucose +117.6%
Contains more Galactose +42.9%
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.
Almond Avocado
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Avocado Opinion
Net carbs 9.05g 1.83g Almond
Protein 21.15g 2g Almond
Fats 49.93g 14.66g Almond
Carbs 21.55g 8.53g Almond
Calories 579kcal 160kcal Almond
Starch 0.72g 0.11g Almond
Fructose 0.11g 0.12g Avocado
Sugar 4.35g 0.66g Avocado
Fiber 12.5g 6.7g Almond
Calcium 269mg 12mg Almond
Iron 3.71mg 0.55mg Almond
Magnesium 270mg 29mg Almond
Phosphorus 481mg 52mg Almond
Potassium 733mg 485mg Almond
Sodium 1mg 7mg Almond
Zinc 3.12mg 0.64mg Almond
Copper 1.031mg 0.19mg Almond
Manganese 2.179mg 0.142mg Almond
Selenium 4.1µg 0.4µg Almond
Vitamin A 2IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 25.63mg 2.07mg Almond
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.205mg 0.067mg Almond
Vitamin B2 1.138mg 0.13mg Almond
Vitamin B3 3.618mg 1.738mg Almond
Vitamin B5 0.471mg 1.389mg Avocado
Vitamin B6 0.137mg 0.257mg Avocado
Folate 44µg 81µg Avocado
Choline 52.1mg 14.2mg Almond
Vitamin K 0µg 21µg Avocado
Tryptophan 0.211mg 0.025mg Almond
Threonine 0.601mg 0.073mg Almond
Isoleucine 0.751mg 0.084mg Almond
Leucine 1.473mg 0.143mg Almond
Lysine 0.568mg 0.132mg Almond
Methionine 0.157mg 0.038mg Almond
Phenylalanine 1.132mg 0.097mg Almond
Valine 0.855mg 0.107mg Almond
Histidine 0.539mg 0.049mg Almond
Trans Fat 0.015g 0g Avocado
Saturated Fat 3.802g 2.126g Avocado
Monounsaturated Fat 31.551g 9.799g Almond
Polyunsaturated fat 12.329g 1.816g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-6 - Gamma-linoleic acid 0g 0.015g Avocado
Omega-3 - ALA 0.003g 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
78%
Almond
33%
Avocado
Minerals Daily Need Coverage Score
142%
Almond
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.69g)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 1.676g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.6)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.