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  6. Avocado vs. Wheat Bread

Avocado vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between Avocado and Wheat Bread

  • Avocado has more Vitamin B5, however, Wheat Bread has more Selenium, Manganese, Iron, Vitamin B1, Vitamin B3, Phosphorus, Vitamin B2, and Calcium.
  • Wheat Bread's daily need coverage for Selenium is 60% more.
  • Avocado has 3 times more Vitamin B5 than Wheat Bread. Avocado has 1.389mg of Vitamin B5, while Wheat Bread has 0.456mg.
  • Avocado is lower in Sodium.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Bread, wheat, toasted.

Infographic

Avocado vs Wheat Bread 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
2
:
8
Wheat Bread
Wheat Bread
Contains more Potassium +117.5%
Contains less Sodium -98.8%
Contains more Calcium +1275%
Contains more Iron +643.6%
Contains more Magnesium +103.4%
Contains more Phosphorus +261.5%
Contains more Zinc +129.7%
Contains more Manganese +869.7%
Contains more Selenium +8250%
Equal in Copper - 0.198
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +117.5%
Contains less Sodium -98.8%
Contains more Calcium +1275%
Contains more Iron +643.6%
Contains more Magnesium +103.4%
Contains more Phosphorus +261.5%
Contains more Zinc +129.7%
Contains more Manganese +869.7%
Contains more Selenium +8250%
Equal in Copper - 0.198

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
6
:
4
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +762.5%
Contains more Vitamin C +4900%
Contains more Vitamin B5 +204.6%
Contains more Vitamin B6 +68%
Contains more Vitamin K +268.4%
Contains more Vitamin B1 +555.2%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +259.6%
Equal in Folate - 86
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +762.5%
Contains more Vitamin C +4900%
Contains more Vitamin B5 +204.6%
Contains more Vitamin B6 +68%
Contains more Vitamin K +268.4%
Contains more Vitamin B1 +555.2%
Contains more Vitamin B2 +193.8%
Contains more Vitamin B3 +259.6%
Equal in Folate - 86

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
2
:
3
Wheat Bread
Wheat Bread
Contains more Fats +243.3%
Contains more Water +202.2%
Contains more Protein +548%
Contains more Carbs +553.8%
Contains more Other +75.3%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Fats +243.3%
Contains more Water +202.2%
Contains more Protein +548%
Contains more Carbs +553.8%
Contains more Other +75.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +861.6%
Contains less Saturated Fat -53.5%
Equal in Polyunsaturated fat - 1.72
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +861.6%
Contains less Saturated Fat -53.5%
Equal in Polyunsaturated fat - 1.72

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Wheat Bread Opinion
Net carbs 1.83g 51.07g Wheat Bread
Protein 2g 12.96g Wheat Bread
Fats 14.66g 4.27g Avocado
Carbs 8.53g 55.77g Wheat Bread
Calories 160kcal 313kcal Wheat Bread
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 6.42g Avocado
Fiber 6.7g 4.7g Avocado
Calcium 12mg 165mg Wheat Bread
Iron 0.55mg 4.09mg Wheat Bread
Magnesium 29mg 59mg Wheat Bread
Phosphorus 52mg 188mg Wheat Bread
Potassium 485mg 223mg Avocado
Sodium 7mg 601mg Avocado
Zinc 0.64mg 1.47mg Wheat Bread
Copper 0.19mg 0.198mg Wheat Bread
Manganese 0.142mg 1.377mg Wheat Bread
Selenium 0.4µg 33.4µg Wheat Bread
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 0.24mg Avocado
Vitamin C 10mg 0.2mg Avocado
Vitamin B1 0.067mg 0.439mg Wheat Bread
Vitamin B2 0.13mg 0.382mg Wheat Bread
Vitamin B3 1.738mg 6.25mg Wheat Bread
Vitamin B5 1.389mg 0.456mg Avocado
Vitamin B6 0.257mg 0.153mg Avocado
Folate 81µg 86µg Wheat Bread
Vitamin K 21µg 5.7µg Avocado
Tryptophan 0.025mg 0.092mg Wheat Bread
Threonine 0.073mg 0.299mg Wheat Bread
Isoleucine 0.084mg 0.258mg Wheat Bread
Leucine 0.143mg 0.461mg Wheat Bread
Lysine 0.132mg 0.215mg Wheat Bread
Methionine 0.038mg 0.105mg Wheat Bread
Phenylalanine 0.097mg 0.315mg Wheat Bread
Valine 0.107mg 0.31mg Wheat Bread
Histidine 0.049mg 0.15mg Wheat Bread
Saturated Fat 2.126g 0.989g Wheat Bread
Monounsaturated Fat 9.799g 1.019g Avocado
Polyunsaturated fat 1.816g 1.72g Avocado
Omega-6 - Gamma-linoleic acid 0.015g 0g Avocado
Omega-3 - ALA 0.111g 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Wheat Bread
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
38%
Wheat Bread
Minerals Daily Need Coverage Score
21%
Avocado
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 1.137g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.5)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 5.76g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 594mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 20)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.