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Avocado vs. Baked beans — In-Depth Nutrition Comparison

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Important differences between avocadoes and baked beans

  • Avocadoes have more vitamin B5, vitamin B6, vitamin C, vitamin B3, folate, and vitamin B2; however, baked beans have more iron, selenium, and phosphorus.
  • Avocadoes' daily need coverage for vitamin B5 is 25% more.
  • Avocadoes have 9 times more vitamin C than baked beans. Avocadoes have 10mg of vitamin C, while baked beans have 1.1mg.
  • Avocadoes are lower in sodium.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Beans, baked, home prepared.

Infographic

Avocado vs Baked beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains more PotassiumPotassium +35.5%
Contains more CopperCopper +19.5%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +48.3%
Contains more CalciumCalcium +408.3%
Contains more IronIron +261.8%
Contains more ZincZinc +14.1%
Contains more PhosphorusPhosphorus +109.6%
Contains more ManganeseManganese +79.6%
Contains more SeleniumSelenium +1325%

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
10
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +809.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +165.3%
Contains more Vitamin B3Vitamin B3 +326%
Contains more Vitamin B5Vitamin B5 +796.1%
Contains more Vitamin B6Vitamin B6 +185.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +68.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +103%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more FatsFats +184.7%
Contains more WaterWater +12.4%
Contains more ProteinProtein +177%
Contains more CarbsCarbs +153.6%
Contains more OtherOther +58.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains more Mono. FatMonounsaturated fat +359.4%
Contains more Poly. FatPolyunsaturated fat +145.4%
~equal in Saturated fat ~1.948g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Baked beans DV% diff.
Vitamin B5 1.389mg 0.155mg 25%
Monounsaturated fat 9.799g 2.133g 19%
Vitamin K 21µg 18%
Iron 0.55mg 1.99mg 18%
Sodium 7mg 422mg 18%
Fats 14.66g 5.15g 15%
Vitamin E 2.07mg 14%
Vitamin B6 0.257mg 0.09mg 13%
Vitamin C 10mg 1.1mg 10%
Selenium 0.4µg 5.7µg 10%
Folate 81µg 48µg 8%
Phosphorus 52mg 109mg 8%
Vitamin B3 1.738mg 0.408mg 8%
Polyunsaturated fat 1.816g 0.74g 7%
Protein 2g 5.54g 7%
Vitamin B2 0.13mg 0.049mg 6%
Vitamin B1 0.067mg 0.136mg 6%
Manganese 0.142mg 0.255mg 5%
Fiber 6.7g 5.5g 5%
Calcium 12mg 61mg 5%
Potassium 485mg 358mg 4%
Carbs 8.53g 21.63g 4%
Choline 14.2mg 3%
Copper 0.19mg 0.159mg 3%
Magnesium 29mg 43mg 3%
Cholesterol 0mg 5mg 2%
Saturated fat 2.126g 1.948g 1%
Vitamin A 7µg 0µg 1%
Zinc 0.64mg 0.73mg 1%
Calories 160kcal 155kcal 0%
Net carbs 1.83g 16.13g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.067mg 0%
Threonine 0.073mg 0.228mg 0%
Isoleucine 0.084mg 0.242mg 0%
Leucine 0.143mg 0.428mg 0%
Lysine 0.132mg 0.379mg 0%
Methionine 0.038mg 0.086mg 0%
Phenylalanine 0.097mg 0.287mg 0%
Valine 0.107mg 0.282mg 0%
Histidine 0.049mg 0.153mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Baked beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
32%
Avocado
9%
Baked beans
Minerals Daily Need Coverage Score
21%
Avocado
39%
Baked beans

Comparison summary

Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 0.178g)
Which food is richer in minerals?
Baked beans
Baked beans is relatively richer in minerals
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 415mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (40)

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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.