Avocado vs. Peanut butter — In-Depth Nutrition Comparison
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A recap on differences between avocadoes and peanut butter
- Avocadoes are higher in vitamin K, yet peanut butter is higher in vitamin B3, manganese, vitamin E, phosphorus, magnesium, copper, zinc, and iron.
- Peanut butter covers your daily vitamin B3 needs 71% more than avocadoes.
- Avocadoes contain 70 times more vitamin K than peanut butter. While avocadoes contain 21µg of vitamin K, peanut butter contains only 0.3µg.
- The amount of saturated fat in avocadoes is lower.
- The glycemic index of peanut butter is lower.
Food varieties used in this article are Avocados, raw, all commercial varieties and Peanut butter, smooth style, without salt.
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.
| Contains less SodiumSodium | -58.8% |
| Contains more MagnesiumMagnesium | +479.3% |
| Contains more CalciumCalcium | +308.3% |
| Contains more PotassiumPotassium | +15.1% |
| Contains more IronIron | +216.4% |
| Contains more CopperCopper | +122.1% |
| Contains more ZincZinc | +292.2% |
| Contains more PhosphorusPhosphorus | +544.2% |
| Contains more ManganeseManganese | +1072.5% |
| Contains more SeleniumSelenium | +925% |
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 B5Vitamin B5 | +22.2% |
| Contains more Vitamin KVitamin K | +6900% |
| Contains more Vitamin EVitamin E | +339.6% |
| Contains more Vitamin B1Vitamin B1 | +123.9% |
| Contains more Vitamin B2Vitamin B2 | +47.7% |
| Contains more Vitamin B3Vitamin B3 | +654.4% |
| Contains more Vitamin B6Vitamin B6 | +71.6% |
| Contains more CholineCholine | +343.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.816g | 12.535g | 71% |
| Vitamin B3 | 1.738mg | 13.112mg | 71% |
| Manganese | 0.142mg | 1.665mg | 66% |
| Fats | 14.66g | 51.36g | 56% |
| Vitamin E | 2.07mg | 9.1mg | 47% |
| Monounsaturated fat | 9.799g | 25.941g | 40% |
| Protein | 2g | 22.21g | 40% |
| Phosphorus | 52mg | 335mg | 40% |
| Saturated fat | 2.126g | 10.325g | 37% |
| Magnesium | 29mg | 168mg | 33% |
| Copper | 0.19mg | 0.422mg | 26% |
| Calories | 160kcal | 598kcal | 22% |
| Vitamin K | 21µg | 0.3µg | 17% |
| Zinc | 0.64mg | 2.51mg | 17% |
| Iron | 0.55mg | 1.74mg | 15% |
| Vitamin B6 | 0.257mg | 0.441mg | 14% |
| Vitamin C | 10mg | 0mg | 11% |
| Choline | 14.2mg | 63mg | 9% |
| Fiber | 6.7g | 5g | 7% |
| Vitamin B1 | 0.067mg | 0.15mg | 7% |
| Selenium | 0.4µg | 4.1µg | 7% |
| Vitamin B5 | 1.389mg | 1.137mg | 5% |
| Vitamin B2 | 0.13mg | 0.192mg | 5% |
| Carbs | 8.53g | 22.31g | 5% |
| Calcium | 12mg | 49mg | 4% |
| Folate | 81µg | 87µg | 2% |
| Potassium | 485mg | 558mg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Starch | 0.11g | 3.56g | 1% |
| Net carbs | 1.83g | 17.31g | N/A |
| Sugar | 0.66g | 10.49g | N/A |
| Sodium | 7mg | 17mg | 0% |
| Trans fat | 0g | 0.075g | N/A |
| Tryptophan | 0.025mg | 0.231mg | 0% |
| Threonine | 0.073mg | 0.525mg | 0% |
| Isoleucine | 0.084mg | 0.616mg | 0% |
| Leucine | 0.143mg | 1.546mg | 0% |
| Lysine | 0.132mg | 0.681mg | 0% |
| Methionine | 0.038mg | 0.265mg | 0% |
| Phenylalanine | 0.097mg | 1.202mg | 0% |
| Valine | 0.107mg | 0.782mg | 0% |
| Histidine | 0.049mg | 0.557mg | 0% |
| Fructose | 0.12g | 0.12g | 0% |
| Omega-3 - ALA | 0.111g | 0.027g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more WaterWater | +5853.7% |
| Contains more ProteinProtein | +1010.5% |
| Contains more FatsFats | +250.3% |
| Contains more CarbsCarbs | +161.5% |
| Contains more OtherOther | +82.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -79.4% |
| Contains more Mono. FatMonounsaturated fat | +164.7% |
| Contains more Poly. FatPolyunsaturated fat | +590.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +184.6% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +3136.4% |
| Contains more SucroseSucrose | +16983.3% |
~equal in
Fructose
~0.12g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
