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Avocado vs. Butter cookie — In-Depth Nutrition Comparison

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Important differences between avocadoes and butter cookie

  • Avocadoes have more fiber, vitamin B5, vitamin B6, and vitamin K; however, butter cookie has more vitamin B1, iron, vitamin B2, and vitamin B12.
  • Butter cookie's daily need coverage for saturated fat is 45% more.
  • Avocadoes have 12 times more vitamin K than butter cookie. Avocadoes have 21µg of vitamin K, while butter cookie has 1.7µg.
  • Avocadoes are lower in saturated fat.
  • Butter cookie has a higher glycemic index than avocadoes.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Cookies, butter, commercially prepared, enriched.

Infographic

Avocado vs Butter cookie infographic
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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.
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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +336.9%
Contains more ZincZinc +68.4%
Contains less SodiumSodium -97.5%
Contains more CalciumCalcium +141.7%
Contains more IronIron +303.6%
Contains more PhosphorusPhosphorus +96.2%
Contains more ManganeseManganese +19.7%
Contains more SeleniumSelenium +2000%
~equal in Copper ~0.2mg

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.
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 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +256.9%
Contains more Vitamin B5Vitamin B5 +184.6%
Contains more Vitamin B6Vitamin B6 +613.9%
Contains more Vitamin KVitamin K +1135.3%
Contains more CholineCholine +118.5%
Contains more Vitamin AVitamin A +2257.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +452.2%
Contains more Vitamin B2Vitamin B2 +157.7%
Contains more Vitamin B3Vitamin B3 +83.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~76µg

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% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more WaterWater +1492%
Contains more ProteinProtein +205%
Contains more FatsFats +28.2%
Contains more CarbsCarbs +707.7%
~equal in Other ~1.6g

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
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +77.5%
Contains more Poly. FatPolyunsaturated fat +84.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Butter cookie DV% diff.
Saturated fat 2.126g 11.051g 41%
Cholesterol 0mg 117mg 39%
Vitamin B1 0.067mg 0.37mg 25%
Fiber 6.7g 0.8g 24%
Iron 0.55mg 2.22mg 21%
Carbs 8.53g 68.9g 20%
Vitamin B5 1.389mg 0.488mg 18%
Vitamin A 7µg 165µg 18%
Vitamin B6 0.257mg 0.036mg 17%
Vitamin B2 0.13mg 0.335mg 16%
Vitamin K 21µg 1.7µg 16%
Vitamin B12 0µg 0.36µg 15%
Selenium 0.4µg 8.4µg 15%
Calories 160kcal 467kcal 15%
Sodium 7mg 282mg 12%
Vitamin C 10mg 0mg 11%
Monounsaturated fat 9.799g 5.522g 11%
Potassium 485mg 111mg 11%
Vitamin E 2.07mg 0.58mg 10%
Vitamin B3 1.738mg 3.19mg 9%
Protein 2g 6.1g 8%
Phosphorus 52mg 102mg 7%
Polyunsaturated fat 1.816g 0.982g 6%
Fats 14.66g 18.8g 6%
Magnesium 29mg 12mg 4%
Vitamin D 0µg 0.4µg 2%
Calcium 12mg 29mg 2%
Vitamin D 0IU 16IU 2%
Zinc 0.64mg 0.38mg 2%
Copper 0.19mg 0.2mg 1%
Choline 14.2mg 6.5mg 1%
Folate 81µg 76µg 1%
Manganese 0.142mg 0.17mg 1%
Net carbs 1.83g 68.1g N/A
Sugar 0.66g 20.24g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.084mg 0%
Threonine 0.073mg 0.215mg 0%
Isoleucine 0.084mg 0.277mg 0%
Leucine 0.143mg 0.471mg 0%
Lysine 0.132mg 0.308mg 0%
Methionine 0.038mg 0.131mg 0%
Phenylalanine 0.097mg 0.299mg 0%
Valine 0.107mg 0.315mg 0%
Histidine 0.049mg 0.136mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.007g N/A
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 Butter cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
35%
Butter cookie
Minerals Daily Need Coverage Score
21%
Avocado
34%
Butter cookie

Comparison summary

Which food is richer in minerals?
Butter cookie
Butter cookie is relatively richer in minerals
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 19.58g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 275mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 8.925g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 15)
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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.