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Avocado vs. Pitanga (Surinam cherry) — In-Depth Nutrition Comparison

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Summary of differences between Avocado and Pitanga (Surinam cherry)

  • Avocado has more Potassium, Vitamin B3, Vitamin B2, and Phosphorus, however, Pitanga (Surinam cherry) is higher in Vitamin C, and Vitamin A RAE.
  • Pitanga (Surinam cherry) covers your daily need of Vitamin C 18% more than Avocado.
  • Avocado has 6 times more Vitamin B3 than Pitanga (Surinam cherry). While Avocado has 1.738mg of Vitamin B3, Pitanga (Surinam cherry) has only 0.3mg.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Pitanga, (surinam-cherry), raw.

Infographic

Avocado vs Pitanga (Surinam cherry) 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 +33.3%
Contains more Iron +175%
Contains more Magnesium +141.7%
Contains more Phosphorus +372.7%
Contains more Potassium +370.9%
Contains less Sodium -57.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.6% 21% 21% 22% 43% 0.91% 17% 63% 19% 2.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2.7% 7.5% 8.6% 4.7% 9.1% 0.39% 0% 0% 0% 0%
Contains more Calcium +33.3%
Contains more Iron +175%
Contains more Magnesium +141.7%
Contains more Phosphorus +372.7%
Contains more Potassium +370.9%
Contains less Sodium -57.1%

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
10
:
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +479.3%
Contains more Vitamin A +927.4%
Contains more Vitamin C +163%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 8.8% 41% 0% 33% 17% 30% 33% 83% 59% 61% 0% 7.7% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 90% 0% 0% 88% 7.5% 9.2% 5.6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +123.3%
Contains more Vitamin B2 +225%
Contains more Vitamin B3 +479.3%
Contains more Vitamin A +927.4%
Contains more Vitamin C +163%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +150%
Contains more Fats +3565%
Contains more Carbs +13.9%
Contains more Other +216%
Contains more Water +24%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
7% 91%
Protein: 0.8 g
Fats: 0.4 g
Carbs: 7.49 g
Water: 90.81 g
Other: 0.5 g
Contains more Protein +150%
Contains more Fats +3565%
Contains more Carbs +13.9%
Contains more Other +216%
Contains more Water +24%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Pitanga (Surinam cherry) Opinion
Net carbs 1.83g 7.49g Pitanga (Surinam cherry)
Protein 2g 0.8g Avocado
Fats 14.66g 0.4g Avocado
Carbs 8.53g 7.49g Avocado
Calories 160kcal 33kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g Pitanga (Surinam cherry)
Fiber 6.7g Avocado
Calcium 12mg 9mg Avocado
Iron 0.55mg 0.2mg Avocado
Magnesium 29mg 12mg Avocado
Phosphorus 52mg 11mg Avocado
Potassium 485mg 103mg Avocado
Sodium 7mg 3mg Pitanga (Surinam cherry)
Zinc 0.64mg Avocado
Copper 0.19mg Avocado
Manganese 0.142mg Avocado
Selenium 0.4µg Avocado
Vitamin A 146IU 1500IU Pitanga (Surinam cherry)
Vitamin A RAE 7µg 75µg Pitanga (Surinam cherry)
Vitamin E 2.07mg Avocado
Vitamin C 10mg 26.3mg Pitanga (Surinam cherry)
Vitamin B1 0.067mg 0.03mg Avocado
Vitamin B2 0.13mg 0.04mg Avocado
Vitamin B3 1.738mg 0.3mg Avocado
Vitamin B5 1.389mg Avocado
Vitamin B6 0.257mg Avocado
Folate 81µg Avocado
Choline 14.2mg 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 Pitanga (Surinam cherry)
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 Pitanga (Surinam cherry)
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
33%
Avocado
15%
Pitanga (Surinam cherry)
Minerals Daily Need Coverage Score
21%
Avocado
3%
Pitanga (Surinam cherry)

Comparison summary

Which food is lower in Sugar?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is lower in Saturated Fat (difference - 2.126g)
Which food is lower in glycemic index?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is lower in glycemic index (difference - 40)
Which food is cheaper?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is cheaper (difference - $0.8)
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
  2. Pitanga (Surinam cherry) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169129/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.