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Avocado vs Orange juice - In-Depth Nutrition Comparison

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Summary of differences between Avocado and Orange juice

  • Avocado has more Fiber, Vitamin B5, Vitamin K, Vitamin B6, Copper, Vitamin E , Folate and Potassium, however Orange juice is higher in Vitamin C.
  • Orange juice covers your daily need of Vitamin C 44% more than Avocado.
  • Avocado has 210 times more Vitamin K than Orange juice. While Avocado has 21µg of Vitamin K, Orange juice has only 0.1µg.
  • Orange juice has less Saturated Fat.

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

Infographic

Avocado vs Orange juice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +175%
Contains more Potassium +142.5%
Contains more Magnesium +163.6%
Contains more Copper +331.8%
Contains more Zinc +1180%
Contains more Phosphorus +205.9%
Contains less Sodium -85.7%
Equal in Calcium - 11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Contains more Iron +175%
Contains more Potassium +142.5%
Contains more Magnesium +163.6%
Contains more Copper +331.8%
Contains more Zinc +1180%
Contains more Phosphorus +205.9%
Contains less Sodium -85.7%
Equal in Calcium - 11

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +5075%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +334.5%
Contains more Vitamin B5 +631.1%
Contains more Vitamin B6 +542.5%
Contains more Vitamin K +20900%
Contains more Folate +170%
Contains more Vitamin C +400%
Contains more Vitamin A +37%
Contains more Vitamin B1 +34.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Contains more Vitamin E +5075%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +334.5%
Contains more Vitamin B5 +631.1%
Contains more Vitamin B6 +542.5%
Contains more Vitamin K +20900%
Contains more Folate +170%
Contains more Vitamin C +400%
Contains more Vitamin A +37%
Contains more Vitamin B1 +34.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Avocado
22
Orange juice
Mineral Summary Score
24
Avocado
7
Orange juice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Avocado
4%
Orange juice
Carbohydrates
9%
Avocado
10%
Orange juice
Fats
68%
Avocado
1%
Orange juice

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Orange juice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Avocado Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 2.102g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.8)
Which food contains less Sugars?
Avocado
Avocado contains less Sugars (difference - 7.74g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 10)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Orange juice Opinion
Calories 160 45 Avocado
Protein 2 0.7 Avocado
Fats 14.66 0.2 Avocado
Vitamin C 10 50 Orange juice
Carbs 8.53 10.4 Orange juice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 0.2 Avocado
Calcium 12 11 Avocado
Potassium 485 200 Avocado
Magnesium 29 11 Avocado
Sugars 0.66 8.4 Avocado
Fiber 6.7 0.2 Avocado
Copper 0.19 0.044 Avocado
Zinc 0.64 0.05 Avocado
Starch 0.11 Avocado
Phosphorus 52 17 Avocado
Sodium 7 1 Orange juice
Vitamin A 146 200 Orange juice
Vitamin E 2.07 0.04 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.09 Orange juice
Vitamin B2 0.13 0.03 Avocado
Vitamin B3 1.738 0.4 Avocado
Vitamin B5 1.389 0.19 Avocado
Vitamin B6 0.257 0.04 Avocado
Vitamin B12 0 0
Vitamin K 21 0.1 Avocado
Folate 81 30 Avocado
Trans Fat 0 0
Saturated Fat 2.126 0.024 Orange juice
Monounsaturated Fat 9.799 0.036 Avocado
Polyunsaturated fat 1.816 0.04 Avocado
Tryptophan 0.025 0.002 Avocado
Threonine 0.073 0.008 Avocado
Isoleucine 0.084 0.008 Avocado
Leucine 0.143 0.013 Avocado
Lysine 0.132 0.009 Avocado
Methionine 0.038 0.003 Avocado
Phenylalanine 0.097 0.009 Avocado
Valine 0.107 0.011 Avocado
Histidine 0.049 0.003 Avocado
Fructose 0.12 Avocado

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.