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  6. Avocado vs. Corn raw

Avocado vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between avocadoes and corn raw

  • Avocadoes are richer in fiber, vitamin K, copper, vitamin B5, vitamin E, vitamin B6, folate, and potassium, yet corn raw is richer in vitamin B1.
  • Daily need coverage for fiber for avocadoes is 19% higher.
  • Avocadoes contain 70 times more vitamin K than corn raw. Avocadoes contain 21µg of vitamin K, while corn raw contains 0.3µg.
  • Corn raw contains less saturated fat.
  • Avocadoes have a lower glycemic index than corn raw.

Food types used in this article are Avocados, raw, all commercial varieties and Corn, sweet, yellow, raw.

Infographic

Avocado vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +79.6%
Contains more CopperCopper +251.9%
Contains more ZincZinc +39.1%
Contains less SodiumSodium -53.3%
Contains more MagnesiumMagnesium +27.6%
Contains more PhosphorusPhosphorus +71.2%
Contains more ManganeseManganese +14.8%
Contains more SeleniumSelenium +50%
~equal in Iron ~0.52mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +47.1%
Contains more Vitamin EVitamin E +2857.1%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B5Vitamin B5 +93.7%
Contains more Vitamin B6Vitamin B6 +176.3%
Contains more Vitamin KVitamin K +6900%
Contains more FolateFolate +92.9%
Contains more Vitamin AVitamin A +28.6%
Contains more Vitamin B1Vitamin B1 +131.3%
Contains more CholineCholine +62%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.77mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Corn raw DV% diff.
Monounsaturated fat 9.799g 0.432g 23%
Fats 14.66g 1.35g 20%
Fiber 6.7g 2g 19%
Vitamin K 21µg 0.3µg 17%
Copper 0.19mg 0.054mg 15%
Vitamin B6 0.257mg 0.093mg 13%
Vitamin B5 1.389mg 0.717mg 13%
Vitamin E 2.07mg 0.07mg 13%
Folate 81µg 42µg 10%
Polyunsaturated fat 1.816g 0.487g 9%
Saturated fat 2.126g 0.325g 8%
Vitamin B1 0.067mg 0.155mg 7%
Vitamin B2 0.13mg 0.055mg 6%
Potassium 485mg 270mg 6%
Phosphorus 52mg 89mg 5%
Calories 160kcal 86kcal 4%
Vitamin C 10mg 6.8mg 4%
Protein 2g 3.27g 3%
Carbs 8.53g 18.7g 3%
Starch 0.11g 5.7g 2%
Fructose 0.12g 1.94g 2%
Zinc 0.64mg 0.46mg 2%
Magnesium 29mg 37mg 2%
Choline 14.2mg 23mg 2%
Manganese 0.142mg 0.163mg 1%
Calcium 12mg 2mg 1%
Net carbs 1.83g 16.7g N/A
Iron 0.55mg 0.52mg 0%
Sugar 0.66g 6.26g N/A
Sodium 7mg 15mg 0%
Vitamin A 7µg 9µg 0%
Selenium 0.4µg 0.6µg 0%
Vitamin B3 1.738mg 1.77mg 0%
Tryptophan 0.025mg 0.023mg 0%
Threonine 0.073mg 0.129mg 0%
Isoleucine 0.084mg 0.129mg 0%
Leucine 0.143mg 0.348mg 0%
Lysine 0.132mg 0.137mg 0%
Methionine 0.038mg 0.067mg 0%
Phenylalanine 0.097mg 0.15mg 0%
Valine 0.107mg 0.185mg 0%
Histidine 0.049mg 0.089mg 0%
Omega-3 - ALA 0.111g 0.014g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0g N/A
Omega-6 - Linoleic acid 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more FatsFats +985.9%
Contains more OtherOther +150.8%
Contains more ProteinProtein +63.5%
Contains more CarbsCarbs +119.2%
~equal in Water ~76.05g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +2168.3%
Contains more Poly. FatPolyunsaturated fat +272.9%
Contains less Sat. FatSaturated fat -84.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +5081.8%
Contains more SucroseSucrose +1383.3%
Contains more GlucoseGlucose +827%
Contains more FructoseFructose +1516.7%
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.