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  6. Avocado vs. Glutinous rice

Avocado vs. Glutinous rice — In-Depth Nutrition Comparison

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Important differences between avocadoes and glutinous rice

  • Glutinous rice has less vitamin B5, fiber, folate, vitamin B6, vitamin K, copper, potassium, vitamin E, and vitamin C.
  • Avocadoes' daily need coverage for vitamin B5 is 23% more.
  • Glutinous rice is lower in saturated fat.
  • Glutinous rice has a higher glycemic index than avocadoes.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Rice, white, glutinous, unenriched, cooked.

Infographic

Avocado vs Glutinous rice 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.
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +4750%
Contains more IronIron +292.9%
Contains more CopperCopper +287.8%
Contains more ZincZinc +56.1%
Contains more PhosphorusPhosphorus +550%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +84.5%
Contains more SeleniumSelenium +1300%

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
11
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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5075%
Contains more Vitamin B1Vitamin B1 +235%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B3Vitamin B3 +499.3%
Contains more Vitamin B5Vitamin B5 +546%
Contains more Vitamin B6Vitamin B6 +888.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8000%
Contains more CholineCholine +576.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Glutinous rice DV% diff.
Monounsaturated fat 9.799g 0.07g 24%
Fiber 6.7g 1g 23%
Vitamin B5 1.389mg 0.215mg 23%
Fats 14.66g 0.19g 22%
Folate 81µg 1µg 20%
Vitamin B6 0.257mg 0.026mg 18%
Vitamin K 21µg 0µg 18%
Copper 0.19mg 0.049mg 16%
Vitamin E 2.07mg 0.04mg 14%
Potassium 485mg 10mg 14%
Polyunsaturated fat 1.816g 0.069g 12%
Vitamin C 10mg 0mg 11%
Selenium 0.4µg 5.6µg 9%
Vitamin B2 0.13mg 0.013mg 9%
Vitamin B3 1.738mg 0.29mg 9%
Saturated fat 2.126g 0.039g 9%
Phosphorus 52mg 8mg 6%
Magnesium 29mg 5mg 6%
Iron 0.55mg 0.14mg 5%
Manganese 0.142mg 0.262mg 5%
Carbs 8.53g 21.09g 4%
Vitamin B1 0.067mg 0.02mg 4%
Calories 160kcal 97kcal 3%
Zinc 0.64mg 0.41mg 2%
Choline 14.2mg 2.1mg 2%
Vitamin A 7µg 0µg 1%
Calcium 12mg 2mg 1%
Protein 2g 2.02g 0%
Net carbs 1.83g 20.09g N/A
Sugar 0.66g 0.05g N/A
Starch 0.11g 0%
Sodium 7mg 5mg 0%
Tryptophan 0.025mg 0.023mg 0%
Threonine 0.073mg 0.072mg 0%
Isoleucine 0.084mg 0.087mg 0%
Leucine 0.143mg 0.167mg 0%
Lysine 0.132mg 0.073mg 0%
Methionine 0.038mg 0.047mg 0%
Phenylalanine 0.097mg 0.108mg 0%
Valine 0.107mg 0.123mg 0%
Histidine 0.049mg 0.047mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more FatsFats +7615.8%
Contains more OtherOther +2157.1%
Contains more CarbsCarbs +147.2%
~equal in Protein ~2.02g
~equal in Water ~76.63g

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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +13898.6%
Contains more Poly. FatPolyunsaturated fat +2531.9%
Contains less Sat. FatSaturated fat -98.2%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.