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  6. Avocado vs. Crouton

Avocado vs. Crouton — In-Depth Nutrition Comparison

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How are Avocado and Crouton different?

  • Avocado is higher in Vitamin B5, Vitamin B6, and Vitamin C, however, Crouton is richer in Selenium, Vitamin B1, Iron, Vitamin B3, Manganese, and Folate.
  • Daily need coverage for Selenium from Crouton is 67% higher.
  • Avocado has less Sodium.

Avocados, raw, all commercial varieties and Croutons, plain are the varieties used in this article.

Infographic

Avocado vs Crouton 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
3
:
7
Crouton
Crouton
Contains more Potassium +291.1%
Contains less Sodium -99%
Contains more Copper +16.6%
Contains more Calcium +533.3%
Contains more Iron +641.8%
Contains more Phosphorus +121.2%
Contains more Zinc +39.1%
Contains more Manganese +252.1%
Contains more Selenium +9275%
Equal in Magnesium - 31
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Contains more Potassium +291.1%
Contains less Sodium -99%
Contains more Copper +16.6%
Contains more Calcium +533.3%
Contains more Iron +641.8%
Contains more Phosphorus +121.2%
Contains more Zinc +39.1%
Contains more Manganese +252.1%
Contains more Selenium +9275%
Equal in Magnesium - 31

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
7
:
4
Crouton
Crouton
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +223.8%
Contains more Vitamin B6 +888.5%
Contains more Vitamin B1 +829.9%
Contains more Vitamin B2 +109.2%
Contains more Vitamin B3 +212.9%
Contains more Folate +63%
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%
Crouton
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +223.8%
Contains more Vitamin B6 +888.5%
Contains more Vitamin B1 +829.9%
Contains more Vitamin B2 +109.2%
Contains more Vitamin B3 +212.9%
Contains more Folate +63%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
2
:
3
Crouton
Crouton
Contains more Fats +122.1%
Contains more Water +1231.5%
Contains more Protein +495%
Contains more Carbs +761.7%
Contains more Other +58.2%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Crouton
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more Fats +122.1%
Contains more Water +1231.5%
Contains more Protein +495%
Contains more Carbs +761.7%
Contains more Other +58.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Crouton
Crouton
Contains more Monounsaturated Fat +220.3%
Contains more Polyunsaturated fat +42.7%
Contains less Saturated Fat -29%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Contains more Monounsaturated Fat +220.3%
Contains more Polyunsaturated fat +42.7%
Contains less Saturated Fat -29%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Crouton Opinion
Net carbs 1.83g 68.4g Crouton
Protein 2g 11.9g Crouton
Fats 14.66g 6.6g Avocado
Carbs 8.53g 73.5g Crouton
Calories 160kcal 407kcal Crouton
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Crouton
Fiber 6.7g 5.1g Avocado
Calcium 12mg 76mg Crouton
Iron 0.55mg 4.08mg Crouton
Magnesium 29mg 31mg Crouton
Phosphorus 52mg 115mg Crouton
Potassium 485mg 124mg Avocado
Sodium 7mg 698mg Avocado
Zinc 0.64mg 0.89mg Crouton
Copper 0.19mg 0.163mg Avocado
Manganese 0.142mg 0.5mg Crouton
Selenium 0.4µg 37.5µg Crouton
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg Avocado
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.623mg Crouton
Vitamin B2 0.13mg 0.272mg Crouton
Vitamin B3 1.738mg 5.439mg Crouton
Vitamin B5 1.389mg 0.429mg Avocado
Vitamin B6 0.257mg 0.026mg Avocado
Folate 81µg 132µg Crouton
Vitamin K 21µg Avocado
Tryptophan 0.025mg 0.14mg Crouton
Threonine 0.073mg 0.337mg Crouton
Isoleucine 0.084mg 0.456mg Crouton
Leucine 0.143mg 0.832mg Crouton
Lysine 0.132mg 0.278mg Crouton
Methionine 0.038mg 0.211mg Crouton
Phenylalanine 0.097mg 0.586mg Crouton
Valine 0.107mg 0.514mg Crouton
Histidine 0.049mg 0.255mg Crouton
Saturated Fat 2.126g 1.51g Crouton
Monounsaturated Fat 9.799g 3.059g Avocado
Polyunsaturated fat 1.816g 1.273g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Crouton
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%
Crouton
Minerals Daily Need Coverage Score
21%
Avocado
70%
Crouton

Comparison summary

Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Crouton
Crouton is lower in Saturated Fat (difference - 0.616g)
Which food is richer in minerals?
Crouton
Crouton is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 691mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 32)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.7)
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.