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Avocado vs. Peas — In-Depth Nutrition Comparison

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Important differences between avocadoes and peas

  • Avocadoes have more vitamin E and potassium; however, peas have more vitamin B5, manganese, vitamin B1, vitamin A, iron, phosphorus, and zinc.
  • Peas' daily need coverage for vitamin B5 is 3032% more.
  • Avocadoes have 55 times more saturated fat than peas. Avocadoes have 2.126g of saturated fat, while peas have 0.039g.
  • Peas have a higher glycemic index than avocadoes.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Peas, green, cooked, boiled, drained, without salt.

Infographic

Avocado vs Peas 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%
Peas
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Contains more PotassiumPotassium +79%
Contains more MagnesiumMagnesium +34.5%
Contains more CalciumCalcium +125%
Contains more IronIron +180%
Contains more ZincZinc +85.9%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +269.7%
Contains more SeleniumSelenium +375%
~equal in Copper ~0.173mg

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%
Peas
8
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 47% 13% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
Contains more Vitamin EVitamin E +1378.6%
Contains more Vitamin B6Vitamin B6 +19%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +42%
Contains more Vitamin AVitamin A +471.4%
Contains more Vitamin B1Vitamin B1 +286.6%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +16.3%
Contains more Vitamin B5Vitamin B5 +10915.1%
Contains more Vitamin KVitamin K +23.3%
Contains more CholineCholine +109.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Peas
3
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more FatsFats +6563.6%
Contains more OtherOther +71.7%
Contains more ProteinProtein +168%
Contains more CarbsCarbs +83.2%
~equal in Water ~77.87g

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
Peas
1
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +51473.7%
Contains more Poly. FatPolyunsaturated fat +1680.4%
Contains less Sat. FatSaturated fat -98.2%

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
Peas
3
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +184.6%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +8600%
Contains more FructoseFructose +241.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Peas
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Peas DV% diff.
Vitamin B5 1.389mg 153mg 3032%
Monounsaturated fat 9.799g 0.019g 24%
Fats 14.66g 0.22g 22%
Manganese 0.142mg 0.525mg 17%
Vitamin B1 0.067mg 0.259mg 16%
Vitamin E 2.07mg 0.14mg 13%
Iron 0.55mg 1.54mg 12%
Polyunsaturated fat 1.816g 0.102g 11%
Saturated fat 2.126g 0.039g 9%
Phosphorus 52mg 117mg 9%
Protein 2g 5.36g 7%
Potassium 485mg 271mg 6%
Zinc 0.64mg 1.19mg 5%
Vitamin C 10mg 14.2mg 5%
Fiber 6.7g 5.5g 5%
Folate 81µg 63µg 5%
Calories 160kcal 84kcal 4%
Vitamin A 7µg 40µg 4%
Vitamin K 21µg 25.9µg 4%
Choline 14.2mg 29.7mg 3%
Selenium 0.4µg 1.9µg 3%
Vitamin B6 0.257mg 0.216mg 3%
Copper 0.19mg 0.173mg 2%
Calcium 12mg 27mg 2%
Magnesium 29mg 39mg 2%
Vitamin B3 1.738mg 2.021mg 2%
Carbs 8.53g 15.63g 2%
Vitamin B2 0.13mg 0.149mg 1%
Net carbs 1.83g 10.13g N/A
Sugar 0.66g 5.93g N/A
Starch 0.11g 0%
Sodium 7mg 3mg 0%
Tryptophan 0.025mg 0.037mg 0%
Threonine 0.073mg 0.201mg 0%
Isoleucine 0.084mg 0.193mg 0%
Leucine 0.143mg 0.32mg 0%
Lysine 0.132mg 0.314mg 0%
Methionine 0.038mg 0.081mg 0%
Phenylalanine 0.097mg 0.198mg 0%
Valine 0.107mg 0.232mg 0%
Histidine 0.049mg 0.105mg 0%
Fructose 0.12g 0.41g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Peas
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
735%
Peas
Minerals Daily Need Coverage Score
21%
Avocado
34%
Peas

Comparison summary

Which food contains less Sodium?
Peas
Peas contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Peas
Peas is lower in Saturated fat (difference - 2.087g)
Which food is cheaper?
Peas
Peas is cheaper (difference - $0.5)
Which food is richer in minerals?
Peas
Peas is relatively richer in minerals
Which food is richer in vitamins?
Peas
Peas is relatively richer in vitamins
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 5.27g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.