Avocado vs. Chocolate — In-Depth Nutrition Comparison
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How are avocados and chocolate different?
- Avocados are higher in vitamin B5, vitamin B6, and vitamin K; however, chocolate is richer in iron, copper, manganese, magnesium, phosphorus, and zinc.
- Daily need coverage for iron for chocolate is 93% higher.
- Avocados contain 6 times more vitamin B6 than chocolate. While avocados contain 0.257mg of vitamin B6, chocolate contains only 0.042mg.
- Avocados have less saturated fat.
- Chocolate has a lower glycemic index (23) than avocados (40).
Avocados, raw, all commercial varieties and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.
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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 less SodiumSodium | -70.8% |
| Contains more MagnesiumMagnesium | +403.4% |
| Contains more CalciumCalcium | +366.7% |
| Contains more PotassiumPotassium | +15.3% |
| Contains more IronIron | +1358.2% |
| Contains more CopperCopper | +441.1% |
| Contains more ZincZinc | +214.1% |
| Contains more PhosphorusPhosphorus | +296.2% |
| Contains more ManganeseManganese | +899.3% |
| Contains more SeleniumSelenium | +650% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +250% |
| Contains more Vitamin EVitamin E | +283.3% |
| Contains more Vitamin B1Vitamin B1 | +168% |
| Contains more Vitamin B2Vitamin B2 | +160% |
| Contains more Vitamin B3Vitamin B3 | +139.7% |
| Contains more Vitamin B5Vitamin B5 | +367.7% |
| Contains more Vitamin B6Vitamin B6 | +511.9% |
| Contains more Vitamin KVitamin K | +159.3% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.55mg | 8.02mg | 93% |
| Copper | 0.19mg | 1.028mg | 93% |
| Saturated fat | 2.126g | 18.519g | 75% |
| Manganese | 0.142mg | 1.419mg | 56% |
| Magnesium | 29mg | 146mg | 28% |
| Fats | 14.66g | 31.28g | 26% |
| Phosphorus | 52mg | 206mg | 22% |
| Vitamin B5 | 1.389mg | 0.297mg | 22% |
| Folate | 81µg | 20% | |
| Calories | 160kcal | 546kcal | 19% |
| Carbs | 8.53g | 61.17g | 18% |
| Vitamin B6 | 0.257mg | 0.042mg | 17% |
| Zinc | 0.64mg | 2.01mg | 12% |
| Vitamin C | 10mg | 11% | |
| Vitamin K | 21µg | 8.1µg | 11% |
| Caffeine | 0mg | 43mg | 11% |
| Vitamin E | 2.07mg | 0.54mg | 10% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Protein | 2g | 4.88g | 6% |
| Vitamin B2 | 0.13mg | 0.05mg | 6% |
| Vitamin B3 | 1.738mg | 0.725mg | 6% |
| Selenium | 0.4µg | 3µg | 5% |
| Polyunsaturated fat | 1.816g | 1.092g | 5% |
| Calcium | 12mg | 56mg | 4% |
| Vitamin B1 | 0.067mg | 0.025mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Choline | 14.2mg | 3% | |
| Potassium | 485mg | 559mg | 2% |
| Fiber | 6.7g | 7g | 1% |
| Sodium | 7mg | 24mg | 1% |
| Vitamin A | 7µg | 2µg | 1% |
| Monounsaturated fat | 9.799g | 9.54g | 1% |
| Net carbs | 1.83g | 54.17g | N/A |
| Sugar | 0.66g | 47.9g | N/A |
| Starch | 0.11g | 0% | |
| Trans fat | 0g | 0.112g | N/A |
| 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 | 0g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.111g | 0.085g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.015g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +7449.5% |
| Contains more ProteinProtein | +144% |
| Contains more FatsFats | +113.4% |
| Contains more CarbsCarbs | +617.1% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.5% |
| Contains more Poly. FatPolyunsaturated fat | +66.3% |
~equal in
Monounsaturated fat
~9.54g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +76983.3% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
