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Avocado vs. Almond — In-Depth Nutrition Comparison

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How are Avocado and Almond 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.

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

Infographic

Avocado vs Almond 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.
:
10
Almond
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 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
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.
:
5
Almond
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 +∞%
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%
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%
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%
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 +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Almond
Contains more Water +1560.5%
Contains more Protein +957.5%
Contains more Fats +240.6%
Contains more Carbs +152.6%
Contains more Other +87.3%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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
Contains more Water +1560.5%
Contains more Protein +957.5%
Contains more Fats +240.6%
Contains more Carbs +152.6%
Contains more Other +87.3%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
3
Almond
Contains more Glucose +117.6%
Contains more Galactose +42.9%
Contains more Starch +554.5%
Contains more Sucrose +6483.3%
Contains more Maltose +∞%
Equal in Fructose - 0.11
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
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
Contains more Glucose +117.6%
Contains more Galactose +42.9%
Contains more Starch +554.5%
Contains more Sucrose +6483.3%
Contains more Maltose +∞%
Equal in Fructose - 0.11

Comparison summary table

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

Which food is preferable for your diet?

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

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.