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Avocado oil vs. Fontina — In-Depth Nutrition Comparison

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Differences between avocado oil and fontina

  • Fontina is higher than avocado oil in vitamin B12, calcium, phosphorus, zinc, selenium, vitamin A, vitamin B2, and vitamin B5.
  • Fontina's daily need coverage for vitamin B12 is 70% higher.
  • Avocado oil has a lower glycemic index (0) than fontina (27).

The food types used in this comparison are Oil, avocado and Cheese, fontina.

Infographic

Avocado oil vs Fontina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Fontina
12
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more FatsFats +221.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 74% 14%
Saturated fat: Sat. Fat 11.56 g
Monounsaturated fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 g
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -39.8%
Contains more Mono. FatMonounsaturated fat +712.2%
Contains more Poly. FatPolyunsaturated fat +715.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado oil Fontina DV% diff.
Monounsaturated fat 70.554g 8.687g 155%
Fats 100g 31.14g 106%
Polyunsaturated fat 13.486g 1.654g 79%
Vitamin B12 0µg 1.68µg 70%
Calcium 0mg 550mg 55%
Protein 0g 25.6g 51%
Phosphorus 0mg 346mg 49%
Cholesterol 116mg 39%
Sodium 0mg 800mg 35%
Saturated fat 11.56g 19.196g 35%
Zinc 0mg 3.5mg 32%
Vitamin A 0µg 261µg 29%
Selenium 0µg 14.5µg 26%
Calories 884kcal 389kcal 25%
Vitamin B2 0mg 0.204mg 16%
Vitamin B5 0mg 0.429mg 9%
Vitamin B6 0mg 0.083mg 6%
Vitamin D 0.6µg 3%
Choline 15.4mg 3%
Iron 0mg 0.23mg 3%
Magnesium 0mg 14mg 3%
Vitamin D 23IU 3%
Copper 0mg 0.025mg 3%
Folate 0µg 6µg 2%
Vitamin K 2.6µg 2%
Vitamin B1 0mg 0.021mg 2%
Vitamin E 0.27mg 2%
Potassium 0mg 64mg 2%
Vitamin B3 0mg 0.15mg 1%
Manganese 0mg 0.014mg 1%
Carbs 0g 1.55g 1%
Net carbs 0g 1.55g N/A
Sugar 1.55g N/A
Tryptophan 0.361mg 0%
Threonine 0.935mg 0%
Isoleucine 1.384mg 0%
Leucine 2.664mg 0%
Lysine 2.328mg 0%
Methionine 0.706mg 0%
Phenylalanine 1.497mg 0%
Valine 1.926mg 0%
Histidine 0.959mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado oil Fontina
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Avocado oil
33%
Fontina
Minerals Daily Need Coverage Score
0%
Avocado oil
63%
Fontina

Comparison summary

Which food is richer in minerals?
Fontina
Fontina is relatively richer in minerals
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 800mg)
Which food is lower in Saturated fat?
Avocado oil
Avocado oil is lower in Saturated fat (difference - 7.636g)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Avocado oil
Avocado oil is cheaper (difference - $1.5)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/nutrients
  2. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.