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Avocado vs. Pudding — In-Depth Nutrition Comparison

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What are the main differences between avocados and pudding?

  • Avocados are richer in fiber, vitamin B5, folate, vitamin B6, vitamin K, vitamin E, vitamin C, vitamin B3, and potassium, while pudding is higher in vitamin B12.
  • Avocados' daily need coverage for fiber is 24% higher.

We used Avocados, raw, all commercial varieties and Puddings, chocolate, dry mix, regular, prepared with whole milk types in this comparison.

Infographic

Avocado vs Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +223.3%
Contains more IronIron +61.8%
Contains more CopperCopper +71.2%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +46.4%
Contains more CalciumCalcium +783.3%
Contains more PhosphorusPhosphorus +67.3%
Contains more SeleniumSelenium +825%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 17% 13% 1.2% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3350%
Contains more Vitamin B1Vitamin B1 +76.3%
Contains more Vitamin B3Vitamin B3 +1206.8%
Contains more Vitamin B5Vitamin B5 +326.1%
Contains more Vitamin B6Vitamin B6 +756.7%
Contains more Vitamin KVitamin K +6900%
Contains more FolateFolate +1925%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +457.1%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Avocado Pudding DV% diff.
Fiber 6.7g 0.8g 24%
Monounsaturated fat 9.799g 0.819g 22%
Vitamin B5 1.389mg 0.326mg 21%
Folate 81µg 4µg 19%
Fats 14.66g 3.15g 18%
Vitamin B6 0.257mg 0.03mg 17%
Vitamin K 21µg 0.3µg 17%
Vitamin E 2.07mg 0.06mg 13%
Vitamin B12 0µg 0.31µg 13%
Vitamin C 10mg 0mg 11%
Polyunsaturated fat 1.816g 0.18g 11%
Potassium 485mg 150mg 10%
Vitamin B3 1.738mg 0.133mg 10%
Calcium 12mg 106mg 9%
Copper 0.19mg 0.111mg 9%
Vitamin D* 0 IU 44 IU 6%
Vitamin D 0µg 1.1µg 6%
Selenium 0.4µg 3.7µg 6%
Phosphorus 52mg 87mg 5%
Carbs 8.53g 19.64g 4%
Sodium 7mg 98mg 4%
Vitamin A 7µg 39µg 4%
Cholesterol 0mg 9mg 3%
Iron 0.55mg 0.34mg 3%
Calories 160kcal 120kcal 2%
Protein 2g 3.16g 2%
Magnesium 29mg 20mg 2%
Manganese 0.142mg 0.097mg 2%
Vitamin B1 0.067mg 0.038mg 2%
Vitamin B2 0.13mg 0.157mg 2%
Zinc 0.64mg 0.48mg 1%
Choline 14.2mg 11.3mg 1%
Saturated fat 2.126g 1.81g 1%
Caffeine 0mg 2mg 1%
Protein per 100 calories 1.3g 2.6g N/A
Calories per 10 g protein 800kcal 380kcal N/A
Weight per 100 calories 63g 83g N/A
Unsaturated / Saturated Fat ratio 5.5 0.55 N/A
Net carbs 1.83g 18.84g N/A
Sugar 0.66g 11.96g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

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
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more FatsFats +365.4%
Contains more OtherOther +71.7%
Contains more ProteinProtein +58%
Contains more CarbsCarbs +130.2%
~equal in Water ~73.13g

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains more Mono. FatMonounsaturated fat +1096.5%
Contains more Poly. FatPolyunsaturated fat +908.9%
Contains less Sat. FatSaturated fat -14.9%

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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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.