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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.

Infographic

Avocado vs Quinoa infographic
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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.
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%
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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%
~equal in Copper ~0.192mg
~equal in Sodium ~7mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Quinoa
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
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
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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.
Avocado Quinoa
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Avocado Quinoa 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?

ok
ok
is better in case of low diet
Avocado Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
11%
Quinoa
Minerals Daily Need Coverage Score
21%
Avocado
38%
Quinoa

Comparison summary

Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 1.895g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.8)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.21g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 13)
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.