Avocado vs. Puff pastry — In-Depth Nutrition Comparison
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How are avocadoes and puff pastry different?
- Avocadoes are richer in vitamin B5, fiber, vitamin B6, and potassium, while puff pastry is higher in selenium, iron, vitamin B1, manganese, and vitamin B3.
- Puff pastry covers your daily need for selenium, 44% more than avocadoes.
- Avocadoes are lower in saturated fat.
- Puff pastry has a higher glycemic index (56) than avocadoes (40).
Avocados, raw, all commercial varieties and Puff pastry, frozen, ready-to-bake, baked types were used in this article.
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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 more MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +20% |
| Contains more PotassiumPotassium | +682.3% |
| Contains more CopperCopper | +65.2% |
| Contains more ZincZinc | +18.5% |
| Contains less SodiumSodium | -97.2% |
| Contains more IronIron | +372.7% |
| Contains more PhosphorusPhosphorus | +15.4% |
| Contains more ManganeseManganese | +248.6% |
| Contains more SeleniumSelenium | +6025% |
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 EVitamin E | +276.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +1252.6% |
| Contains more Vitamin KVitamin K | +28.8% |
| Contains more FolateFolate | +47.3% |
| Contains more CholineCholine | +129% |
| Contains more Vitamin B1Vitamin B1 | +382.1% |
| Contains more Vitamin B2Vitamin B2 | +98.5% |
| Contains more Vitamin B3Vitamin B3 | +118.6% |
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:
7.4 g
Fats:
38.5 g
Carbs:
45.7 g
Water:
7.4 g
Other:
1 g
| Contains more WaterWater | +889.6% |
| Contains more OtherOther | +58% |
| Contains more ProteinProtein | +270% |
| Contains more FatsFats | +162.6% |
| Contains more CarbsCarbs | +435.8% |
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
5.502 g
Monounsaturated fat:
Mono. Fat
8.828 g
Polyunsaturated fat:
Poly. Fat
22.228 g
| Contains less Sat. FatSaturated fat | -61.4% |
| Contains more Poly. FatPolyunsaturated fat | +1124% |
~equal in
Monounsaturated fat
~8.828g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.816g | 22.228g | 136% |
| Selenium | 0.4µg | 24.5µg | 44% |
| Fats | 14.66g | 38.5g | 37% |
| Vitamin B5 | 1.389mg | 0mg | 28% |
| Iron | 0.55mg | 2.6mg | 26% |
| Vitamin B1 | 0.067mg | 0.323mg | 21% |
| Fiber | 6.7g | 1.5g | 21% |
| Calories | 160kcal | 558kcal | 20% |
| Vitamin B6 | 0.257mg | 0.019mg | 18% |
| Saturated fat | 2.126g | 5.502g | 15% |
| Manganese | 0.142mg | 0.495mg | 15% |
| Vitamin B3 | 1.738mg | 3.8mg | 13% |
| Potassium | 485mg | 62mg | 12% |
| Carbs | 8.53g | 45.7g | 12% |
| Protein | 2g | 7.4g | 11% |
| Vitamin C | 10mg | 0mg | 11% |
| Sodium | 7mg | 253mg | 11% |
| Vitamin B2 | 0.13mg | 0.258mg | 10% |
| Vitamin E | 2.07mg | 0.55mg | 10% |
| Copper | 0.19mg | 0.115mg | 8% |
| Folate | 81µg | 55µg | 7% |
| Vitamin K | 21µg | 16.3µg | 4% |
| Magnesium | 29mg | 16mg | 3% |
| Monounsaturated fat | 9.799g | 8.828g | 2% |
| Choline | 14.2mg | 6.2mg | 1% |
| Phosphorus | 52mg | 60mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Zinc | 0.64mg | 0.54mg | 1% |
| Net carbs | 1.83g | 44.2g | N/A |
| Calcium | 12mg | 10mg | 0% |
| Sugar | 0.66g | 0.75g | N/A |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.025mg | 0.086mg | 0% |
| Threonine | 0.073mg | 0.198mg | 0% |
| Isoleucine | 0.084mg | 0.275mg | 0% |
| Leucine | 0.143mg | 0.514mg | 0% |
| Lysine | 0.132mg | 0.144mg | 0% |
| Methionine | 0.038mg | 0.131mg | 0% |
| Phenylalanine | 0.097mg | 0.367mg | 0% |
| Valine | 0.107mg | 0.312mg | 0% |
| Histidine | 0.049mg | 0.158mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
24%
Minerals Daily Need Coverage Score
21%
43%
Comparison summary
Which food is cheaper?
Puff pastry is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 246mg)
Which food is lower in Saturated fat?
Avocado is lower in Saturated fat (difference - 3.376g)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.