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Avocado vs. French toast — In-Depth Nutrition Comparison

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What are the main differences between avocadoes and french toast?

  • Avocadoes are richer in vitamin B5, copper, and vitamin B6, while french toast is higher in selenium, vitamin B2, iron, vitamin B12, and vitamin B1.
  • French toast's daily need coverage for cholesterol is 39% higher.
  • French toast has 3 times less vitamin B6 than avocadoes. Avocadoes have 0.257mg of vitamin B6, while french toast has 0.074mg.
  • Avocadoes are lower in sodium.
  • French toast has a higher glycemic index (67) than avocadoes (40).

We used Avocados, raw, all commercial varieties and French toast, prepared from recipe, made with low fat (2%) milk types in this comparison.

Infographic

Avocado vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +70.6%
Contains more PotassiumPotassium +261.9%
Contains more CopperCopper +227.6%
Contains less SodiumSodium -98.5%
Contains more CalciumCalcium +733.3%
Contains more IronIron +203.6%
Contains more PhosphorusPhosphorus +125%
Contains more ManganeseManganese +32.4%
Contains more SeleniumSelenium +4925%
~equal in Zinc ~0.67mg

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +3233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +153%
Contains more Vitamin B6Vitamin B6 +247.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1671.4%
Contains more Vitamin B1Vitamin B1 +204.5%
Contains more Vitamin B2Vitamin B2 +146.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.628mg

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
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more FatsFats +35.7%
Contains more WaterWater +33.9%
Contains more ProteinProtein +285%
Contains more CarbsCarbs +193.1%
Contains more OtherOther +13.9%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -21.9%
Contains more Mono. FatMonounsaturated fat +116.6%
Contains more Poly. FatPolyunsaturated fat +42.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado French toast DV% diff.
Cholesterol 0mg 116mg 39%
Selenium 0.4µg 20.1µg 36%
Fiber 6.7g 27%
Sodium 7mg 479mg 21%
Vitamin K 21µg 18%
Vitamin B5 1.389mg 0.549mg 17%
Vitamin B2 0.13mg 0.321mg 15%
Copper 0.19mg 0.058mg 15%
Iron 0.55mg 1.67mg 14%
Vitamin E 2.07mg 14%
Vitamin B6 0.257mg 0.074mg 14%
Vitamin B12 0µg 0.31µg 13%
Monounsaturated fat 9.799g 4.524g 13%
Vitamin A 7µg 124µg 13%
Vitamin C 10mg 0.3mg 11%
Vitamin B1 0.067mg 0.204mg 11%
Protein 2g 7.7g 11%
Folate 81µg 43µg 10%
Potassium 485mg 134mg 10%
Phosphorus 52mg 117mg 9%
Calcium 12mg 100mg 9%
Fats 14.66g 10.8g 6%
Polyunsaturated fat 1.816g 2.594g 5%
Carbs 8.53g 25g 5%
Calories 160kcal 229kcal 3%
Magnesium 29mg 17mg 3%
Choline 14.2mg 3%
Saturated fat 2.126g 2.723g 3%
Manganese 0.142mg 0.188mg 2%
Vitamin B3 1.738mg 1.628mg 1%
Net carbs 1.83g 25g N/A
Sugar 0.66g N/A
Zinc 0.64mg 0.67mg 0%
Starch 0.11g 0%
Tryptophan 0.025mg 0.094mg 0%
Threonine 0.073mg 0.305mg 0%
Isoleucine 0.084mg 0.375mg 0%
Leucine 0.143mg 0.621mg 0%
Lysine 0.132mg 0.413mg 0%
Methionine 0.038mg 0.188mg 0%
Phenylalanine 0.097mg 0.389mg 0%
Valine 0.107mg 0.419mg 0%
Histidine 0.049mg 0.179mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g 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 French toast
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
25%
French toast
Minerals Daily Need Coverage Score
21%
Avocado
40%
French toast

Comparison summary

Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 0.66g)
Which food is cheaper?
French toast
French toast is cheaper (difference - $0.8)
Which food is richer in minerals?
French toast
French toast is relatively richer in minerals
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 472mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 0.597g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.