Avocado vs. Pastry — In-Depth Nutrition Comparison
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The main differences between avocadoes and pastry
- Avocadoes are richer in vitamin B5, fiber, vitamin B6, and potassium, yet pastry is richer in selenium, vitamin B1, iron, vitamin B3, and manganese.
- Daily need coverage for selenium for pastry is 43% higher.
- Avocadoes contain less saturated fat.
- Avocadoes have a lower glycemic index than pastry.
Food types used in this article are Avocados, raw, all commercial varieties and Puff pastry, frozen, ready-to-bake.
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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 MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +695.1% |
| Contains more CopperCopper | +66.7% |
| Contains more ZincZinc | +20.8% |
| Contains less SodiumSodium | -97.2% |
| Contains more IronIron | +365.5% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains more ManganeseManganese | +243.7% |
| Contains more SeleniumSelenium | +5950% |
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 | +283.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1123.8% |
| Contains more Vitamin KVitamin K | +30.4% |
| Contains more CholineCholine | +121.9% |
| Contains more Vitamin B1Vitamin B1 | +494% |
| Contains more Vitamin B2Vitamin B2 | +117.7% |
| Contains more Vitamin B3Vitamin B3 | +139.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.4µg | 24.2µg | 43% |
| Fats | 14.66g | 38.1g | 36% |
| Saturated fat | 2.126g | 9.643g | 34% |
| Monounsaturated fat | 9.799g | 21.597g | 29% |
| Vitamin B5 | 1.389mg | 0mg | 28% |
| Vitamin B1 | 0.067mg | 0.398mg | 28% |
| Iron | 0.55mg | 2.56mg | 25% |
| Polyunsaturated fat | 1.816g | 4.894g | 21% |
| Fiber | 6.7g | 1.5g | 21% |
| Calories | 160kcal | 551kcal | 20% |
| Vitamin B6 | 0.257mg | 0.021mg | 18% |
| Manganese | 0.142mg | 0.488mg | 15% |
| Vitamin B3 | 1.738mg | 4.168mg | 15% |
| Vitamin B2 | 0.13mg | 0.283mg | 12% |
| Carbs | 8.53g | 45.1g | 12% |
| Potassium | 485mg | 61mg | 12% |
| Vitamin C | 10mg | 0mg | 11% |
| Protein | 2g | 7.3g | 11% |
| Sodium | 7mg | 249mg | 11% |
| Vitamin E | 2.07mg | 0.54mg | 10% |
| Copper | 0.19mg | 0.114mg | 8% |
| Vitamin K | 21µg | 16.1µg | 4% |
| Magnesium | 29mg | 16mg | 3% |
| Zinc | 0.64mg | 0.53mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Folate | 81µg | 78µg | 1% |
| Choline | 14.2mg | 6.4mg | 1% |
| Phosphorus | 52mg | 60mg | 1% |
| Net carbs | 1.83g | 43.6g | N/A |
| Calcium | 12mg | 10mg | 0% |
| Sugar | 0.66g | 0.74g | N/A |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.025mg | 0.085mg | 0% |
| Threonine | 0.073mg | 0.196mg | 0% |
| Isoleucine | 0.084mg | 0.272mg | 0% |
| Leucine | 0.143mg | 0.508mg | 0% |
| Lysine | 0.132mg | 0.142mg | 0% |
| Methionine | 0.038mg | 0.129mg | 0% |
| Phenylalanine | 0.097mg | 0.362mg | 0% |
| Valine | 0.107mg | 0.308mg | 0% |
| Histidine | 0.049mg | 0.156mg | 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 WaterWater | +761.5% |
| Contains more OtherOther | +58% |
| Contains more ProteinProtein | +265% |
| Contains more FatsFats | +159.9% |
| Contains more CarbsCarbs | +428.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78% |
| Contains more Mono. FatMonounsaturated fat | +120.4% |
| Contains more Poly. FatPolyunsaturated fat | +169.5% |
