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Avocado vs. Minestrone — In-Depth Nutrition Comparison

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What are the differences between avocadoes and minestrone?

  • Avocadoes are higher in fiber, vitamin B5, vitamin B6, folate, copper, vitamin C, and potassium, yet minestrone is higher in vitamin A.
  • Avocadoes' daily need coverage for fiber is 25% more.
  • Avocadoes have 20 times more vitamin C than minestrone. While avocadoes have 10mg of vitamin C, minestrone has only 0.5mg.
  • The amount of saturated fat in minestrone is lower.

We used Avocados, raw, all commercial varieties and Soup, minestrone, canned, prepared with equal volume water types in this article.

Infographic

Avocado vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +866.7%
Contains more PotassiumPotassium +273.1%
Contains more IronIron +44.7%
Contains more CopperCopper +272.5%
Contains more ZincZinc +106.5%
Contains more PhosphorusPhosphorus +126.1%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +16.7%
~equal in Manganese ~0.152mg

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
10
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +204.5%
Contains more Vitamin B2Vitamin B2 +622.2%
Contains more Vitamin B3Vitamin B3 +344.5%
Contains more Vitamin B5Vitamin B5 +892.1%
Contains more Vitamin B6Vitamin B6 +526.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +440%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +600%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +13%
Contains more FatsFats +1309.6%
Contains more CarbsCarbs +83%
Contains more OtherOther +31.7%
Contains more WaterWater +24.7%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +3279%
Contains more Poly. FatPolyunsaturated fat +294.8%
Contains less Sat. FatSaturated fat -89.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Minestrone DV% diff.
Vitamin B5 1.389mg 0.14mg 25%
Fiber 6.7g 0.4g 25%
Monounsaturated fat 9.799g 0.29g 24%
Fats 14.66g 1.04g 21%
Vitamin K 21µg 18%
Folate 81µg 15µg 17%
Vitamin B6 0.257mg 0.041mg 17%
Copper 0.19mg 0.051mg 15%
Vitamin E 2.07mg 14%
Vitamin C 10mg 0.5mg 11%
Sodium 7mg 254mg 11%
Potassium 485mg 130mg 10%
Vitamin B2 0.13mg 0.018mg 9%
Polyunsaturated fat 1.816g 0.46g 9%
Saturated fat 2.126g 0.23g 9%
Vitamin B3 1.738mg 0.391mg 8%
Calories 160kcal 34kcal 6%
Magnesium 29mg 3mg 6%
Vitamin A 7µg 49µg 5%
Vitamin B1 0.067mg 0.022mg 4%
Phosphorus 52mg 23mg 4%
Zinc 0.64mg 0.31mg 3%
Choline 14.2mg 3%
Iron 0.55mg 0.38mg 2%
Selenium 0.4µg 1%
Carbs 8.53g 4.66g 1%
Protein 2g 1.77g 0%
Net carbs 1.83g 4.26g N/A
Cholesterol 0mg 1mg 0%
Calcium 12mg 14mg 0%
Sugar 0.66g N/A
Starch 0.11g 0%
Manganese 0.142mg 0.152mg 0%
Tryptophan 0.025mg 0.013mg 0%
Threonine 0.073mg 0.043mg 0%
Isoleucine 0.084mg 0.054mg 0%
Leucine 0.143mg 0.098mg 0%
Lysine 0.132mg 0.076mg 0%
Methionine 0.038mg 0.018mg 0%
Phenylalanine 0.097mg 0.064mg 0%
Valine 0.107mg 0.074mg 0%
Histidine 0.049mg 0.03mg 0%
Fructose 0.12g 0%
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 Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
21%
Avocado
12%
Minestrone

Comparison summary

Which food is lower in Sugar?
Minestrone
Minestrone is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 1.896g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 247mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 7)
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

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.