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Avocado vs. Pea raw — In-Depth Nutrition Comparison

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Differences between avocadoes and pea raw

  • Avocadoes have more vitamin B5, vitamin E, and potassium, while pea raw has more vitamin C, vitamin B1, vitamin A, manganese, iron, and phosphorus.
  • Pea raw's daily need coverage for vitamin C is 33% higher.
  • Pea raw contains 30 times less saturated fat than avocadoes. Avocadoes contain 2.126g of saturated fat, while pea raw contains 0.071g.
  • Avocadoes have a lower glycemic index. The glycemic index of avocadoes is 40, while the glycemic index of pea raw is 54.

The food types used in this comparison are Avocados, raw, all commercial varieties and Peas, green, raw.

Infographic

Avocado vs Pea raw infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more PotassiumPotassium +98.8%
Contains more MagnesiumMagnesium +13.8%
Contains more CalciumCalcium +108.3%
Contains more IronIron +167.3%
Contains more ZincZinc +93.8%
Contains more PhosphorusPhosphorus +107.7%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +188.7%
Contains more SeleniumSelenium +350%
~equal in Copper ~0.176mg

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%
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +1492.3%
Contains more Vitamin B5Vitamin B5 +1235.6%
Contains more Vitamin B6Vitamin B6 +52.1%
Contains more FolateFolate +24.6%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +442.9%
Contains more Vitamin B1Vitamin B1 +297%
Contains more Vitamin B3Vitamin B3 +20.3%
Contains more Vitamin KVitamin K +18.1%
Contains more CholineCholine +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.132mg
~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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more FatsFats +3565%
Contains more OtherOther +81.6%
Contains more ProteinProtein +171%
Contains more CarbsCarbs +69.4%
~equal in Water ~78.86g

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +27897.1%
Contains more Poly. FatPolyunsaturated fat +871.1%
Contains less Sat. FatSaturated fat -96.7%

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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +208.3%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +8216.7%
Contains more FructoseFructose +225%
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 Pea raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado Pea raw DV% diff.
Vitamin C 10mg 40mg 33%
Vitamin B5 1.389mg 0.104mg 26%
Monounsaturated fat 9.799g 0.035g 24%
Fats 14.66g 0.4g 22%
Vitamin B1 0.067mg 0.266mg 17%
Vitamin E 2.07mg 0.13mg 13%
Manganese 0.142mg 0.41mg 12%
Iron 0.55mg 1.47mg 12%
Polyunsaturated fat 1.816g 0.187g 11%
Saturated fat 2.126g 0.071g 9%
Phosphorus 52mg 108mg 8%
Potassium 485mg 244mg 7%
Vitamin B6 0.257mg 0.169mg 7%
Protein 2g 5.42g 7%
Zinc 0.64mg 1.24mg 5%
Fiber 6.7g 5.7g 4%
Folate 81µg 65µg 4%
Calories 160kcal 81kcal 4%
Vitamin A 7µg 38µg 3%
Selenium 0.4µg 1.8µg 3%
Vitamin K 21µg 24.8µg 3%
Choline 14.2mg 28.4mg 3%
Copper 0.19mg 0.176mg 2%
Vitamin B3 1.738mg 2.09mg 2%
Carbs 8.53g 14.45g 2%
Calcium 12mg 25mg 1%
Magnesium 29mg 33mg 1%
Net carbs 1.83g 8.75g N/A
Sugar 0.66g 5.67g N/A
Starch 0.11g 0%
Sodium 7mg 5mg 0%
Vitamin B2 0.13mg 0.132mg 0%
Tryptophan 0.025mg 0.037mg 0%
Threonine 0.073mg 0.203mg 0%
Isoleucine 0.084mg 0.195mg 0%
Leucine 0.143mg 0.323mg 0%
Lysine 0.132mg 0.317mg 0%
Methionine 0.038mg 0.082mg 0%
Phenylalanine 0.097mg 0.2mg 0%
Valine 0.107mg 0.235mg 0%
Histidine 0.049mg 0.107mg 0%
Fructose 0.12g 0.39g 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 Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
21%
Avocado
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 2.055g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 5.01g)
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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.