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Avocado vs. Pico de gallo — In-Depth Nutrition Comparison

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The main differences between Avocado and Pico de gallo

  • Avocado is richer than Pico de gallo in Vitamin C, and Iron.
  • Daily need coverage for Sodium from Pico de gallo is 20% higher.

Food types used in this article are Avocados, raw, all commercial varieties and PACE, Pico De Gallo.

Infographic

Avocado vs Pico de gallo 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.
Contains more Calcium +∞%
Contains more Iron +∞%
Contains less Sodium -98.5%
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 0% 0% 0% 0% 0% 62% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains less Sodium -98.5%

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.
Avocado
11
:
Contains more Vitamin C +163.2%
Contains more Vitamin A +114.4%
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 19% 0% 0% 13% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +163.2%
Contains more Vitamin A +114.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +20.2%
Contains more Other +65.8%
Equal in Carbs - 9.38
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Water +20.2%
Contains more Other +65.8%
Equal in Carbs - 9.38

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Pico de gallo Opinion
Net carbs 1.83g 9.38g Pico de gallo
Protein 2g 0g Avocado
Fats 14.66g 0g Avocado
Carbs 8.53g 9.38g Pico de gallo
Calories 160kcal 31kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 6.25g Avocado
Fiber 6.7g Avocado
Calcium 12mg 0mg Avocado
Iron 0.55mg 0mg Avocado
Magnesium 29mg Avocado
Phosphorus 52mg Avocado
Potassium 485mg Avocado
Sodium 7mg 469mg Avocado
Zinc 0.64mg Avocado
Copper 0.19mg Avocado
Manganese 0.142mg Avocado
Selenium 0.4µg Avocado
Vitamin A 146IU 313IU Pico de gallo
Vitamin A RAE 7µg Avocado
Vitamin E 2.07mg Avocado
Vitamin C 10mg 3.8mg Avocado
Vitamin B1 0.067mg Avocado
Vitamin B2 0.13mg Avocado
Vitamin B3 1.738mg Avocado
Vitamin B5 1.389mg Avocado
Vitamin B6 0.257mg Avocado
Folate 81µg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.025mg Avocado
Threonine 0.073mg Avocado
Isoleucine 0.084mg Avocado
Leucine 0.143mg Avocado
Lysine 0.132mg Avocado
Methionine 0.038mg Avocado
Phenylalanine 0.097mg Avocado
Valine 0.107mg Avocado
Histidine 0.049mg Avocado
Saturated Fat 2.126g 0g Pico de gallo
Monounsaturated Fat 9.799g Avocado
Polyunsaturated fat 1.816g Avocado
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 Pico de gallo
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
3%
Pico de gallo
Minerals Daily Need Coverage Score
21%
Avocado
6%
Pico de gallo

Comparison summary

Which food is lower in Saturated Fat?
Pico de gallo
Pico de gallo is lower in Saturated Fat (difference - 2.126g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 40)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 5.59g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 462mg)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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

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.