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  6. Avocado vs. Fruit salad

Avocado vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between Avocado and Fruit salad

  • The amount of Vitamin B5, Fiber, Folate, Vitamin B6, Copper, Potassium, Vitamin B2, Vitamin B3, and Vitamin C in Avocado is higher than in Fruit salad.
  • Avocado covers your daily Vitamin B5 needs 27% more than Fruit salad.
  • Fruit salad has 532 times less Saturated Fat than Avocado. Avocado has 2.126g of Saturated Fat, while Fruit salad has 0.004g.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Avocado vs Fruit salad 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
8
:
2
Fruit salad
Fruit salad
Contains more Iron +120%
Contains more Magnesium +262.5%
Contains more Phosphorus +271.4%
Contains more Potassium +318.1%
Contains more Zinc +357.1%
Contains more Copper +280%
Contains less Sodium -28.6%
Equal in Calcium - 11
Equal in Manganese - 0.151
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Iron +120%
Contains more Magnesium +262.5%
Contains more Phosphorus +271.4%
Contains more Potassium +318.1%
Contains more Zinc +357.1%
Contains more Copper +280%
Contains less Sodium -28.6%
Equal in Calcium - 11
Equal in Manganese - 0.151

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
9
:
1
Fruit salad
Fruit salad
Contains more Vitamin C +203%
Contains more Vitamin B1 +509.1%
Contains more Vitamin B2 +828.6%
Contains more Vitamin B3 +388.2%
Contains more Vitamin B5 +2520.8%
Contains more Vitamin B6 +851.9%
Contains more Folate +2600%
Contains more Vitamin A +311%
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin C +203%
Contains more Vitamin B1 +509.1%
Contains more Vitamin B2 +828.6%
Contains more Vitamin B3 +388.2%
Contains more Vitamin B5 +2520.8%
Contains more Vitamin B6 +851.9%
Contains more Folate +2600%
Contains more Vitamin A +311%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Fruit salad
Fruit salad
Contains more Protein +292.2%
Contains more Fats +48766.7%
Contains more Other +507.7%
Contains more Carbs +53%
Contains more Water +17.6%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +292.2%
Contains more Fats +48766.7%
Contains more Other +507.7%
Contains more Carbs +53%
Contains more Water +17.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +195880%
Contains more Polyunsaturated fat +16409.1%
Contains less Saturated Fat -99.8%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +195880%
Contains more Polyunsaturated fat +16409.1%
Contains less Saturated Fat -99.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Fruit salad Opinion
Net carbs 1.83g 12.05g Fruit salad
Protein 2g 0.51g Avocado
Fats 14.66g 0.03g Avocado
Carbs 8.53g 13.05g Fruit salad
Calories 160kcal 50kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Fruit salad
Fiber 6.7g 1g Avocado
Calcium 12mg 11mg Avocado
Iron 0.55mg 0.25mg Avocado
Magnesium 29mg 8mg Avocado
Phosphorus 52mg 14mg Avocado
Potassium 485mg 116mg Avocado
Sodium 7mg 5mg Fruit salad
Zinc 0.64mg 0.14mg Avocado
Copper 0.19mg 0.05mg Avocado
Manganese 0.142mg 0.151mg Fruit salad
Selenium 0.4µg Avocado
Vitamin A 146IU 600IU Fruit salad
Vitamin A RAE 7µg 30µg Fruit salad
Vitamin E 2.07mg Avocado
Vitamin C 10mg 3.3mg Avocado
Vitamin B1 0.067mg 0.011mg Avocado
Vitamin B2 0.13mg 0.014mg Avocado
Vitamin B3 1.738mg 0.356mg Avocado
Vitamin B5 1.389mg 0.053mg Avocado
Vitamin B6 0.257mg 0.027mg Avocado
Folate 81µg 3µg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 2.126g 0.004g Fruit salad
Monounsaturated Fat 9.799g 0.005g Avocado
Polyunsaturated fat 1.816g 0.011g 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 Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
21%
Avocado
8%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 2.122g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.