Avocado vs. Beans — In-Depth Nutrition Comparison
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What are the main differences between avocadoes and beans?
- Avocadoes are richer in vitamin K, folate, vitamin E, vitamin B6, vitamin B3, and vitamin C, while beans are higher in selenium, phosphorus, and vitamin B1.
- Avocadoes' daily need coverage for vitamin K is 17% higher.
- Beans have 21 times less saturated fat than avocadoes. Avocadoes have 2.126g of saturated fat, while beans have 0.103g.
We used Avocados, raw, all commercial varieties and Beans, baked, canned, no salt added types in this comparison.
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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.
| Contains more PotassiumPotassium | +63.9% |
| Contains more IronIron | +89.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +10.3% |
| Contains more CalciumCalcium | +316.7% |
| Contains more ZincZinc | +118.8% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +1025% |
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.
| Contains more Vitamin CVitamin C | +222.6% |
| Contains more Vitamin AVitamin A | +40% |
| Contains more Vitamin EVitamin E | +1280% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +304.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +97.7% |
| Contains more Vitamin KVitamin K | +2525% |
| Contains more FolateFolate | +237.5% |
| Contains more Vitamin B1Vitamin B1 | +123.9% |
| Contains more CholineCholine | +116.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.389mg | 28% | |
| Monounsaturated fat | 9.799g | 0.035g | 24% |
| Fats | 14.66g | 0.4g | 22% |
| Vitamin K | 21µg | 0.8µg | 17% |
| Folate | 81µg | 24µg | 14% |
| Vitamin E | 2.07mg | 0.15mg | 13% |
| Polyunsaturated fat | 1.816g | 0.172g | 11% |
| Vitamin B6 | 0.257mg | 0.13mg | 10% |
| Saturated fat | 2.126g | 0.103g | 9% |
| Vitamin B3 | 1.738mg | 0.43mg | 8% |
| Vitamin C | 10mg | 3.1mg | 8% |
| Selenium | 0.4µg | 4.5µg | 7% |
| Zinc | 0.64mg | 1.4mg | 7% |
| Vitamin B1 | 0.067mg | 0.15mg | 7% |
| Phosphorus | 52mg | 104mg | 7% |
| Potassium | 485mg | 296mg | 6% |
| Manganese | 0.142mg | 6% | |
| Protein | 2g | 4.8g | 6% |
| Vitamin B2 | 0.13mg | 0.06mg | 5% |
| Fiber | 6.7g | 5.5g | 5% |
| Carbs | 8.53g | 20.49g | 4% |
| Calcium | 12mg | 50mg | 4% |
| Choline | 14.2mg | 30.8mg | 3% |
| Calories | 160kcal | 105kcal | 3% |
| Iron | 0.55mg | 0.29mg | 3% |
| Copper | 0.19mg | 0.206mg | 2% |
| Magnesium | 29mg | 32mg | 1% |
| Net carbs | 1.83g | 14.99g | N/A |
| Sugar | 0.66g | 7.78g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 7mg | 1mg | 0% |
| Vitamin A | 7µg | 5µg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3565% |
| Contains more ProteinProtein | +140% |
| Contains more CarbsCarbs | +140.2% |
~equal in
Water
~72.6g
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +27897.1% |
| Contains more Poly. FatPolyunsaturated fat | +955.8% |
| Contains less Sat. FatSaturated fat | -95.2% |
