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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
