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  6. Avocado vs. Marshmallow

Avocado vs. Marshmallow — In-Depth Nutrition Comparison

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Summary of differences between avocadoes and marshmallow

  • Marshmallow has less vitamin B5, fiber, folate, vitamin B6, vitamin K, potassium, vitamin E, vitamin C, and vitamin B3 than avocadoes.
  • Avocadoes cover your daily need for vitamin B5, 28% more than marshmallow.
  • Marshmallow has less saturated fat.
  • The glycemic index of marshmallow is higher.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Candies, marshmallows.

Infographic

Avocado vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +1350%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +9600%
Contains more IronIron +139.1%
Contains more CopperCopper +95.9%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +550%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +1675%
Contains more SeleniumSelenium +325%

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% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +6600%
Contains more Vitamin B2Vitamin B2 +12900%
Contains more Vitamin B3Vitamin B3 +2128.2%
Contains more Vitamin B5Vitamin B5 +27680%
Contains more Vitamin B6Vitamin B6 +8466.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8000%
Contains more CholineCholine +14100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Marshmallow DV% diff.
Vitamin B5 1.389mg 0.005mg 28%
Fiber 6.7g 0.1g 26%
Monounsaturated fat 9.799g 0.08g 24%
Carbs 8.53g 81.3g 24%
Fats 14.66g 0.2g 22%
Folate 81µg 1µg 20%
Vitamin B6 0.257mg 0.003mg 20%
Vitamin K 21µg 0µg 18%
Vitamin E 2.07mg 0mg 14%
Potassium 485mg 5mg 14%
Polyunsaturated fat 1.816g 0.047g 12%
Vitamin C 10mg 0mg 11%
Vitamin B2 0.13mg 0.001mg 10%
Copper 0.19mg 0.097mg 10%
Vitamin B3 1.738mg 0.078mg 10%
Saturated fat 2.126g 0.056g 9%
Calories 160kcal 318kcal 8%
Magnesium 29mg 2mg 6%
Manganese 0.142mg 0.008mg 6%
Vitamin B1 0.067mg 0.001mg 6%
Phosphorus 52mg 8mg 6%
Zinc 0.64mg 0.04mg 5%
Iron 0.55mg 0.23mg 4%
Sodium 7mg 80mg 3%
Choline 14.2mg 0.1mg 3%
Selenium 0.4µg 1.7µg 2%
Calcium 12mg 3mg 1%
Vitamin A 7µg 0µg 1%
Protein 2g 1.8g 0%
Net carbs 1.83g 81.2g N/A
Sugar 0.66g 57.56g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0mg 0%
Threonine 0.073mg 0.035mg 0%
Isoleucine 0.084mg 0.028mg 0%
Leucine 0.143mg 0.066mg 0%
Lysine 0.132mg 0.077mg 0%
Methionine 0.038mg 0.015mg 0%
Phenylalanine 0.097mg 0.042mg 0%
Valine 0.107mg 0.05mg 0%
Histidine 0.049mg 0.017mg 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% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more FatsFats +7230%
Contains more WaterWater +346.5%
Contains more OtherOther +426.7%
Contains more CarbsCarbs +853.1%
~equal in Protein ~1.8g

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +12148.8%
Contains more Poly. FatPolyunsaturated fat +3763.8%
Contains less Sat. FatSaturated fat -97.4%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.