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Avocado vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between avocadoes and brown rice

  • Avocadoes are richer in fiber, vitamin B5, folate, vitamin K, vitamin E, potassium, vitamin C, and vitamin B6, yet brown rice is richer in manganese and selenium.
  • Daily need coverage for manganese for brown rice is 36% higher.
  • Avocadoes have a lower glycemic index than brown rice.

Food types used in this article are Avocados, raw, all commercial varieties and Rice, brown, long-grain, cooked.

Infographic

Avocado vs Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +464%
Contains more CopperCopper +79.2%
Contains more MagnesiumMagnesium +34.5%
Contains more ZincZinc +10.9%
Contains more PhosphorusPhosphorus +98.1%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +585.9%
Contains more SeleniumSelenium +1350%
~equal in Iron ~0.56mg

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%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1117.6%
Contains more Vitamin B2Vitamin B2 +88.4%
Contains more Vitamin B5Vitamin B5 +265.5%
Contains more Vitamin B6Vitamin B6 +108.9%
Contains more Vitamin KVitamin K +10400%
Contains more FolateFolate +800%
Contains more CholineCholine +54.3%
Contains more Vitamin B1Vitamin B1 +165.7%
Contains more Vitamin B3Vitamin B3 +47.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Brown rice DV% diff.
Manganese 0.142mg 0.974mg 36%
Monounsaturated fat 9.799g 0.369g 24%
Fats 14.66g 0.97g 21%
Vitamin B5 1.389mg 0.38mg 20%
Fiber 6.7g 1.6g 20%
Folate 81µg 9µg 18%
Vitamin K 21µg 0.2µg 17%
Vitamin E 2.07mg 0.17mg 13%
Potassium 485mg 86mg 12%
Vitamin C 10mg 0mg 11%
Vitamin B6 0.257mg 0.123mg 10%
Starch 0.11g 24.79g 10%
Selenium 0.4µg 5.8µg 10%
Polyunsaturated fat 1.816g 0.366g 10%
Copper 0.19mg 0.106mg 9%
Vitamin B1 0.067mg 0.178mg 9%
Saturated fat 2.126g 0.26g 8%
Phosphorus 52mg 103mg 7%
Carbs 8.53g 25.58g 6%
Vitamin B3 1.738mg 2.561mg 5%
Vitamin B2 0.13mg 0.069mg 5%
Calories 160kcal 123kcal 2%
Magnesium 29mg 39mg 2%
Protein 2g 2.74g 1%
Vitamin A 7µg 0µg 1%
Zinc 0.64mg 0.71mg 1%
Choline 14.2mg 9.2mg 1%
Calcium 12mg 3mg 1%
Net carbs 1.83g 23.98g N/A
Iron 0.55mg 0.56mg 0%
Sugar 0.66g 0.24g N/A
Sodium 7mg 4mg 0%
Tryptophan 0.025mg 0.033mg 0%
Threonine 0.073mg 0.095mg 0%
Isoleucine 0.084mg 0.109mg 0%
Leucine 0.143mg 0.214mg 0%
Lysine 0.132mg 0.099mg 0%
Methionine 0.038mg 0.058mg 0%
Phenylalanine 0.097mg 0.133mg 0%
Valine 0.107mg 0.151mg 0%
Histidine 0.049mg 0.066mg 0%
Fructose 0.12g 0g 0%
Omega-3 - ALA 0.111g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0g N/A
Omega-6 - Linoleic acid 0.355g 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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more FatsFats +1411.3%
Contains more OtherOther +259.1%
Contains more ProteinProtein +37%
Contains more CarbsCarbs +199.9%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +2555.6%
Contains more Poly. FatPolyunsaturated fat +396.2%
Contains less Sat. FatSaturated fat -87.8%

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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +22436.4%
Contains more SucroseSucrose +300%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.