Avocado vs. Quinoa — In-Depth Nutrition Comparison
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The main differences between avocadoes and quinoa
- Avocadoes are richer in vitamin K, fiber, vitamin C, vitamin B6, folate, and vitamin E, yet quinoa is richer in manganese, phosphorus, and iron.
- Daily need coverage for manganese for quinoa is 21% higher.
- Quinoa contains less saturated fat.
- Avocadoes have a lower glycemic index than quinoa.
Food types used in this article are Avocados, raw, all commercial varieties and Quinoa, cooked.
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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 PotassiumPotassium | +182% |
| Contains more MagnesiumMagnesium | +120.7% |
| Contains more CalciumCalcium | +41.7% |
| Contains more IronIron | +170.9% |
| Contains more ZincZinc | +70.3% |
| Contains more PhosphorusPhosphorus | +192.3% |
| Contains more ManganeseManganese | +344.4% |
| Contains more SeleniumSelenium | +600% |
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 | +228.6% |
| Contains more Vitamin B2Vitamin B2 | +18.2% |
| Contains more Vitamin B3Vitamin B3 | +321.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +108.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +92.9% |
| Contains more Vitamin B1Vitamin B1 | +59.7% |
| Contains more CholineCholine | +62% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +663.5% |
| Contains more OtherOther | +105.2% |
| Contains more ProteinProtein | +120% |
| Contains more CarbsCarbs | +149.7% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1755.9% |
| Contains more Poly. FatPolyunsaturated fat | +68.5% |
| Contains less Sat. FatSaturated fat | -89.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +15927.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
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 Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B5 | 1.389mg | 28% | |
| Monounsaturated fat | 9.799g | 0.528g | 23% |
| Manganese | 0.142mg | 0.631mg | 21% |
| Fats | 14.66g | 1.92g | 20% |
| Vitamin K | 21µg | 0µg | 18% |
| Fiber | 6.7g | 2.8g | 16% |
| Phosphorus | 52mg | 152mg | 14% |
| Iron | 0.55mg | 1.49mg | 12% |
| Vitamin C | 10mg | 0mg | 11% |
| Folate | 81µg | 42µg | 10% |
| Vitamin B6 | 0.257mg | 0.123mg | 10% |
| Vitamin E | 2.07mg | 0.63mg | 10% |
| Potassium | 485mg | 172mg | 9% |
| Saturated fat | 2.126g | 0.231g | 9% |
| Magnesium | 29mg | 64mg | 8% |
| Vitamin B3 | 1.738mg | 0.412mg | 8% |
| Starch | 0.11g | 17.63g | 7% |
| Polyunsaturated fat | 1.816g | 1.078g | 5% |
| Protein | 2g | 4.4g | 5% |
| Carbs | 8.53g | 21.3g | 4% |
| Zinc | 0.64mg | 1.09mg | 4% |
| Selenium | 0.4µg | 2.8µg | 4% |
| Vitamin B1 | 0.067mg | 0.107mg | 3% |
| Calories | 160kcal | 120kcal | 2% |
| Choline | 14.2mg | 23mg | 2% |
| Vitamin B2 | 0.13mg | 0.11mg | 2% |
| Vitamin A | 7µg | 0µg | 1% |
| Calcium | 12mg | 17mg | 1% |
| Net carbs | 1.83g | 18.5g | N/A |
| Sugar | 0.66g | 0.87g | N/A |
| Copper | 0.19mg | 0.192mg | 0% |
| Sodium | 7mg | 7mg | 0% |
| Tryptophan | 0.025mg | 0.052mg | 0% |
| Threonine | 0.073mg | 0.131mg | 0% |
| Isoleucine | 0.084mg | 0.157mg | 0% |
| Leucine | 0.143mg | 0.261mg | 0% |
| Lysine | 0.132mg | 0.239mg | 0% |
| Methionine | 0.038mg | 0.096mg | 0% |
| Phenylalanine | 0.097mg | 0.185mg | 0% |
| Valine | 0.107mg | 0.185mg | 0% |
| Histidine | 0.049mg | 0.127mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
| 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%
11%
Minerals Daily Need Coverage Score
21%
38%
Comparison summary
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 1.895g)
Which food is cheaper?
Quinoa is cheaper (difference - $0.8)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 0.21g)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 13)
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 contains less Sodium?
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The foods are relatively equal in Sodium (7 mg)