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Avocado vs. Peanut — In-Depth Nutrition Comparison

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The main differences between Avocado and Peanut

  • Peanut is richer than Avocado in Copper, Manganese, Vitamin B3, Iron, Vitamin B1, Phosphorus, Vitamin E , Folate, Magnesium, and Zinc.
  • Daily need coverage for Copper from Peanut is 106% higher.

Food types used in this article are Avocados, raw, all commercial varieties and Peanuts, all types, raw.

Infographic

Avocado vs Peanut 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.
:
9
Peanut
Contains less Sodium -61.1%
Contains more Calcium +666.7%
Contains more Iron +732.7%
Contains more Magnesium +479.3%
Contains more Phosphorus +623.1%
Contains more Potassium +45.4%
Contains more Zinc +410.9%
Contains more Copper +502.1%
Contains more Manganese +1262%
Contains more Selenium +1700%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains less Sodium -61.1%
Contains more Calcium +666.7%
Contains more Iron +732.7%
Contains more Magnesium +479.3%
Contains more Phosphorus +623.1%
Contains more Potassium +45.4%
Contains more Zinc +410.9%
Contains more Copper +502.1%
Contains more Manganese +1262%
Contains more Selenium +1700%

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.
:
7
Peanut
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +302.4%
Contains more Vitamin B1 +855.2%
Contains more Vitamin B3 +594.2%
Contains more Vitamin B5 +27.2%
Contains more Vitamin B6 +35.4%
Contains more Folate +196.3%
Equal in Vitamin B2 - 0.135
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +302.4%
Contains more Vitamin B1 +855.2%
Contains more Vitamin B3 +594.2%
Contains more Vitamin B5 +27.2%
Contains more Vitamin B6 +35.4%
Contains more Folate +196.3%
Equal in Vitamin B2 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Peanut
Contains more Water +1026.6%
Contains more Protein +1190%
Contains more Fats +235.9%
Contains more Carbs +89.1%
Contains more Other +47.5%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more Water +1026.6%
Contains more Protein +1190%
Contains more Fats +235.9%
Contains more Carbs +89.1%
Contains more Other +47.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Peanut
Contains less Saturated Fat -66.1%
Contains more Monounsaturated Fat +149.3%
Contains more Polyunsaturated fat +756.7%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -66.1%
Contains more Monounsaturated Fat +149.3%
Contains more Polyunsaturated fat +756.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Peanut
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Peanut Opinion
Net carbs 1.83g 7.63g Peanut
Protein 2g 25.8g Peanut
Fats 14.66g 49.24g Peanut
Carbs 8.53g 16.13g Peanut
Calories 160kcal 567kcal Peanut
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 4.72g Avocado
Fiber 6.7g 8.5g Peanut
Calcium 12mg 92mg Peanut
Iron 0.55mg 4.58mg Peanut
Magnesium 29mg 168mg Peanut
Phosphorus 52mg 376mg Peanut
Potassium 485mg 705mg Peanut
Sodium 7mg 18mg Avocado
Zinc 0.64mg 3.27mg Peanut
Copper 0.19mg 1.144mg Peanut
Manganese 0.142mg 1.934mg Peanut
Selenium 0.4µg 7.2µg Peanut
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 8.33mg Peanut
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.64mg Peanut
Vitamin B2 0.13mg 0.135mg Peanut
Vitamin B3 1.738mg 12.066mg Peanut
Vitamin B5 1.389mg 1.767mg Peanut
Vitamin B6 0.257mg 0.348mg Peanut
Folate 81µg 240µg Peanut
Vitamin K 21µg 0µg Avocado
Tryptophan 0.025mg 0.25mg Peanut
Threonine 0.073mg 0.883mg Peanut
Isoleucine 0.084mg 0.907mg Peanut
Leucine 0.143mg 1.672mg Peanut
Lysine 0.132mg 0.926mg Peanut
Methionine 0.038mg 0.317mg Peanut
Phenylalanine 0.097mg 1.377mg Peanut
Valine 0.107mg 1.082mg Peanut
Histidine 0.049mg 0.652mg Peanut
Saturated Fat 2.126g 6.279g Avocado
Monounsaturated Fat 9.799g 24.426g Peanut
Polyunsaturated fat 1.816g 15.558g Peanut
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Peanut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Avocado
79%
Peanut
Minerals Daily Need Coverage Score
21%
Avocado
131%
Peanut

Comparison summary

Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 4.06g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 4.153g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.