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Avocado vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between avocadoes and mixed nuts

  • Mixed nuts are richer than avocadoes in manganese, copper, selenium, phosphorus, magnesium, vitamin E, vitamin B3, iron, and zinc.
  • Daily need coverage for manganese for mixed nuts is 83% higher.
  • Avocadoes contain less saturated fat.
  • Mixed nuts have a lower glycemic index than avocadoes.

Food types used in this article are Avocados, raw, all commercial varieties and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Avocado vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +689.7%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +30.3%
Contains more IronIron +374.5%
Contains more CopperCopper +377.4%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +776.9%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +1336.6%
Contains more SeleniumSelenium +8375%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin KVitamin K +268.4%
Contains more Vitamin EVitamin E +277.8%
Contains more Vitamin B1Vitamin B1 +182.1%
Contains more Vitamin B2Vitamin B2 +50.8%
Contains more Vitamin B3Vitamin B3 +343.6%
Contains more Vitamin B6Vitamin B6 +37%
Contains more CholineCholine +266.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +3420.7%
Contains more ProteinProtein +902%
Contains more FatsFats +268%
Contains more CarbsCarbs +146.8%
Contains more OtherOther +82.3%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -75.6%
Contains more Mono. FatMonounsaturated fat +190.7%
Contains more Poly. FatPolyunsaturated fat +704.6%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +3718.2%
Contains more SucroseSucrose +6816.7%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Mixed nuts DV% diff.
Polyunsaturated fat 1.816g 14.612g 85%
Manganese 0.142mg 2.04mg 83%
Copper 0.19mg 0.907mg 80%
Selenium 0.4µg 33.9µg 61%
Fats 14.66g 53.95g 60%
Phosphorus 52mg 456mg 58%
Magnesium 29mg 229mg 48%
Monounsaturated fat 9.799g 28.488g 47%
Vitamin E 2.07mg 7.82mg 38%
Vitamin B3 1.738mg 7.709mg 37%
Protein 2g 20.04g 36%
Saturated fat 2.126g 8.711g 30%
Iron 0.55mg 2.61mg 26%
Zinc 0.64mg 3.36mg 25%
Calories 160kcal 607kcal 22%
Vitamin K 21µg 5.7µg 13%
Calcium 12mg 117mg 11%
Vitamin C 10mg 0.5mg 11%
Vitamin B1 0.067mg 0.189mg 10%
Vitamin B6 0.257mg 0.352mg 7%
Choline 14.2mg 52mg 7%
Vitamin B5 1.389mg 1.14mg 5%
Vitamin B2 0.13mg 0.196mg 5%
Potassium 485mg 632mg 4%
Carbs 8.53g 21.05g 4%
Starch 0.11g 4.2g 2%
Vitamin A 7µg 0µg 1%
Fiber 6.7g 7g 1%
Folate 81µg 83µg 1%
Net carbs 1.83g 14.05g N/A
Sugar 0.66g 4.15g N/A
Sodium 7mg 5mg 0%
Trans fat 0g 0.055g N/A
Tryptophan 0.025mg 0.22mg 0%
Threonine 0.073mg 0.703mg 0%
Isoleucine 0.084mg 0.826mg 0%
Leucine 0.143mg 1.656mg 0%
Lysine 0.132mg 0.782mg 0%
Methionine 0.038mg 0.283mg 0%
Phenylalanine 0.097mg 1.182mg 0%
Valine 0.107mg 1.001mg 0%
Histidine 0.049mg 0.572mg 0%
Fructose 0.12g 0g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.111g 0.082g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
21%
Avocado
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.49g)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 6.585g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.