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  6. Avocado vs. Almond butter

Avocado vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between Avocado and Almond butter

  • Avocado has more Vitamin B5, however, Almond butter has more Vitamin E , Manganese, Copper, Phosphorus, Vitamin B2, Magnesium, Iron, Calcium, and Zinc.
  • Almond butter's daily need coverage for Vitamin E is 148% more.
  • Avocado has 4 times more Vitamin B5 than Almond butter. Avocado has 1.389mg of Vitamin B5, while Almond butter has 0.318mg.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Nuts, almond butter, plain, without salt added.

Infographic

Avocado vs Almond butter 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.
Avocado
Avocado
0
:
9
Almond butter
Almond butter
Contains more Calcium +2791.7%
Contains more Iron +534.5%
Contains more Magnesium +862.1%
Contains more Phosphorus +876.9%
Contains more Potassium +54.2%
Contains more Zinc +414.1%
Contains more Copper +391.6%
Contains more Manganese +1400.7%
Contains more Selenium +500%
Equal in Sodium - 7
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains more Calcium +2791.7%
Contains more Iron +534.5%
Contains more Magnesium +862.1%
Contains more Phosphorus +876.9%
Contains more Potassium +54.2%
Contains more Zinc +414.1%
Contains more Copper +391.6%
Contains more Manganese +1400.7%
Contains more Selenium +500%
Equal in Sodium - 7

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.
Avocado
Avocado
7
:
3
Almond butter
Almond butter
Contains more Vitamin A +14500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B5 +336.8%
Contains more Vitamin B6 +149.5%
Contains more Folate +52.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +1069.6%
Contains more Vitamin B2 +622.3%
Contains more Vitamin B3 +81.5%
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%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin A +14500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.4%
Contains more Vitamin B5 +336.8%
Contains more Vitamin B6 +149.5%
Contains more Folate +52.8%
Contains more Vitamin K +∞%
Contains more Vitamin E +1069.6%
Contains more Vitamin B2 +622.3%
Contains more Vitamin B3 +81.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
1
:
4
Almond butter
Almond butter
Contains more Water +4365.2%
Contains more Protein +948%
Contains more Fats +278.6%
Contains more Carbs +120.6%
Contains more Other +94.9%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more Water +4365.2%
Contains more Protein +948%
Contains more Fats +278.6%
Contains more Carbs +120.6%
Contains more Other +94.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
1
:
2
Almond butter
Almond butter
Contains less Saturated Fat -48.8%
Contains more Monounsaturated Fat +231.1%
Contains more Polyunsaturated fat +649.6%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains less Saturated Fat -48.8%
Contains more Monounsaturated Fat +231.1%
Contains more Polyunsaturated fat +649.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Avocado
Avocado
4
:
2
Almond butter
Almond butter
Contains more Starch +37.5%
Contains more Glucose +1750%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Sucrose +7133.3%
Contains more Maltose +∞%
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
Almond butter
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more Starch +37.5%
Contains more Glucose +1750%
Contains more Fructose +∞%
Contains more Galactose +∞%
Contains more Sucrose +7133.3%
Contains more Maltose +∞%

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 butter
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Almond butter Opinion
Net carbs 1.83g 8.52g Almond butter
Protein 2g 20.96g Almond butter
Fats 14.66g 55.5g Almond butter
Carbs 8.53g 18.82g Almond butter
Calories 160kcal 614kcal Almond butter
Starch 0.11g 0.08g Avocado
Fructose 0.12g 0g Avocado
Sugar 0.66g 4.43g Avocado
Fiber 6.7g 10.3g Almond butter
Calcium 12mg 347mg Almond butter
Iron 0.55mg 3.49mg Almond butter
Magnesium 29mg 279mg Almond butter
Phosphorus 52mg 508mg Almond butter
Potassium 485mg 748mg Almond butter
Sodium 7mg 7mg
Zinc 0.64mg 3.29mg Almond butter
Copper 0.19mg 0.934mg Almond butter
Manganese 0.142mg 2.131mg Almond butter
Selenium 0.4µg 2.4µg Almond butter
Vitamin A 146IU 1IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 24.21mg Almond butter
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.041mg Avocado
Vitamin B2 0.13mg 0.939mg Almond butter
Vitamin B3 1.738mg 3.155mg Almond butter
Vitamin B5 1.389mg 0.318mg Avocado
Vitamin B6 0.257mg 0.103mg Avocado
Folate 81µg 53µg Avocado
Vitamin K 21µg 0µg Avocado
Tryptophan 0.025mg 0.159mg Almond butter
Threonine 0.073mg 0.555mg Almond butter
Isoleucine 0.084mg 0.813mg Almond butter
Leucine 0.143mg 1.483mg Almond butter
Lysine 0.132mg 0.612mg Almond butter
Methionine 0.038mg 0.122mg Almond butter
Phenylalanine 0.097mg 1.149mg Almond butter
Valine 0.107mg 0.937mg Almond butter
Histidine 0.049mg 0.55mg Almond butter
Saturated Fat 2.126g 4.152g Avocado
Monounsaturated Fat 9.799g 32.445g Almond butter
Polyunsaturated fat 1.816g 13.613g Almond butter
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
Avocado Almond butter
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
35%
Avocado
71%
Almond butter
Minerals Daily Need Coverage Score
21%
Avocado
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.77g)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 2.026g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.2)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.