Avocado vs. Oats — In-Depth Nutrition Comparison
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A recap on differences between avocadoes and oats
- Avocadoes are higher in vitamin C and vitamin B6, yet oats are higher in manganese, phosphorus, vitamin B1, iron, copper, magnesium, zinc, and fiber.
- Oats cover your daily manganese needs 208% more than avocadoes.
- The glycemic index of avocadoes is lower.
Food varieties used in this article are Avocados, raw, all commercial varieties and Oats.
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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.
| Contains more PotassiumPotassium | +13.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +510.3% |
| Contains more CalciumCalcium | +350% |
| Contains more IronIron | +758.2% |
| Contains more CopperCopper | +229.5% |
| Contains more ZincZinc | +520.3% |
| Contains more PhosphorusPhosphorus | +905.8% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +3362% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +80.9% |
| Contains more Vitamin B6Vitamin B6 | +116% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +44.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1038.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +112.5% |
| Contains more WaterWater | +790.9% |
| Contains more ProteinProtein | +744.5% |
| Contains more CarbsCarbs | +676.9% |
~equal in
Other
~1.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +349.9% |
| Contains less Sat. FatSaturated fat | -42.8% |
| Contains more Poly. FatPolyunsaturated fat | +39.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.142mg | 4.916mg | 208% |
| Phosphorus | 52mg | 523mg | 67% |
| Vitamin B1 | 0.067mg | 0.763mg | 58% |
| Iron | 0.55mg | 4.72mg | 52% |
| Copper | 0.19mg | 0.626mg | 48% |
| Magnesium | 29mg | 177mg | 35% |
| Protein | 2g | 16.89g | 30% |
| Zinc | 0.64mg | 3.97mg | 30% |
| Carbs | 8.53g | 66.27g | 19% |
| Monounsaturated fat | 9.799g | 2.178g | 19% |
| Vitamin K | 21µg | 18% | |
| Fiber | 6.7g | 10.6g | 16% |
| Vitamin E | 2.07mg | 14% | |
| Fats | 14.66g | 6.9g | 12% |
| Calories | 160kcal | 389kcal | 11% |
| Vitamin B6 | 0.257mg | 0.119mg | 11% |
| Vitamin C | 10mg | 0mg | 11% |
| Folate | 81µg | 56µg | 6% |
| Polyunsaturated fat | 1.816g | 2.535g | 5% |
| Vitamin B3 | 1.738mg | 0.961mg | 5% |
| Saturated fat | 2.126g | 1.217g | 4% |
| Calcium | 12mg | 54mg | 4% |
| Choline | 14.2mg | 3% | |
| Potassium | 485mg | 429mg | 2% |
| Vitamin B2 | 0.13mg | 0.139mg | 1% |
| Vitamin B5 | 1.389mg | 1.349mg | 1% |
| Selenium | 0.4µg | 1% | |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 1.83g | 55.67g | N/A |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| Sodium | 7mg | 2mg | 0% |
| Tryptophan | 0.025mg | 0.234mg | 0% |
| Threonine | 0.073mg | 0.575mg | 0% |
| Isoleucine | 0.084mg | 0.694mg | 0% |
| Leucine | 0.143mg | 1.284mg | 0% |
| Lysine | 0.132mg | 0.701mg | 0% |
| Methionine | 0.038mg | 0.312mg | 0% |
| Phenylalanine | 0.097mg | 0.895mg | 0% |
| Valine | 0.107mg | 0.937mg | 0% |
| Histidine | 0.049mg | 0.405mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
21%
154%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 0.909g)
Which food is cheaper?
Oats is cheaper (difference - $0.2)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)