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Avocado vs Rose hip - In-Depth Nutrition Comparison

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Significant differences between Avocado and Rose hip

  • Avocado has more Folate, Vitamin B6 and Vitamin B5, however Rose hip is richer in Vitamin C, Fiber, Manganese, Vitamin E , Vitamin A, Calcium and Magnesium.
  • Rose hip covers your daily Vitamin C needs 462% more than Avocado.
  • Rose hip has 27 times less Folate than Avocado. Avocado has 81µg of Folate, while Rose hip has 3µg.

Specific food types used in this comparison are Avocados, raw, all commercial varieties and Rose Hips, wild (Northern Plains Indians).

Infographic

Avocado vs Rose hip 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Avocado
Avocado
3
:
5
Rose hip
Rose hip
Contains more Potassium +13.1%
Contains more Copper +68.1%
Contains more Zinc +156%
Contains more Iron +92.7%
Contains more Calcium +1308.3%
Contains more Magnesium +137.9%
Contains more Phosphorus +17.3%
Contains less Sodium -42.9%
Avocado
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Rose hip
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 40% 51% 38% 50% 38% 7% 27% 1%
Contains more Potassium +13.1%
Contains more Copper +68.1%
Contains more Zinc +156%
Contains more Iron +92.7%
Contains more Calcium +1308.3%
Contains more Magnesium +137.9%
Contains more Phosphorus +17.3%
Contains less Sodium -42.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Avocado
Avocado
7
:
5
Rose hip
Rose hip
Contains more Vitamin B1 +318.8%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +73.6%
Contains more Vitamin B6 +238.2%
Contains more Folate +2600%
Contains more Vitamin C +4160%
Contains more Vitamin A +2876%
Contains more Vitamin E +182.1%
Contains more Vitamin B2 +27.7%
Contains more Vitamin K +23.3%
Avocado
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Rose hip
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1420% 261% 117% 0% 4% 39% 25% 48% 18% 0% 65% 3%
Contains more Vitamin B1 +318.8%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +73.6%
Contains more Vitamin B6 +238.2%
Contains more Folate +2600%
Contains more Vitamin C +4160%
Contains more Vitamin A +2876%
Contains more Vitamin E +182.1%
Contains more Vitamin B2 +27.7%
Contains more Vitamin K +23.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Avocado
166
Rose hip
Mineral Summary Score
24
Avocado
31
Rose hip

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Avocado
10%
Rose hip
Carbohydrates
9%
Avocado
38%
Rose hip
Fats
68%
Avocado
2%
Rose hip

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Rose hip
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Avocado Rose hip
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Rose hip
Rose hip contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 2.126g)
Which food contains less Sugars?
Avocado
Avocado contains less Sugars (difference - 1.92g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 24)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Rose hip Opinion
Calories 160 162 Rose hip
Protein 2 1.6 Avocado
Fats 14.66 0.34 Avocado
Vitamin C 10 426 Rose hip
Carbs 8.53 38.22 Rose hip
Cholesterol 0 Rose hip
Vitamin D 0 Avocado
Iron 0.55 1.06 Rose hip
Calcium 12 169 Rose hip
Potassium 485 429 Avocado
Magnesium 29 69 Rose hip
Sugars 0.66 2.58 Avocado
Fiber 6.7 24.1 Rose hip
Copper 0.19 0.113 Avocado
Zinc 0.64 0.25 Avocado
Starch 0.11 Avocado
Phosphorus 52 61 Rose hip
Sodium 7 4 Rose hip
Vitamin A 146 4345 Rose hip
Vitamin E 2.07 5.84 Rose hip
Vitamin D 0 Avocado
Vitamin B1 0.067 0.016 Avocado
Vitamin B2 0.13 0.166 Rose hip
Vitamin B3 1.738 1.3 Avocado
Vitamin B5 1.389 0.8 Avocado
Vitamin B6 0.257 0.076 Avocado
Vitamin B12 0 Avocado
Vitamin K 21 25.9 Rose hip
Folate 81 3 Avocado
Trans Fat 0 Rose hip
Saturated Fat 2.126 Rose hip
Monounsaturated Fat 9.799 Avocado
Polyunsaturated fat 1.816 Avocado
Tryptophan 0.025 Avocado
Threonine 0.073 Avocado
Isoleucine 0.084 Avocado
Leucine 0.143 Avocado
Lysine 0.132 Avocado
Methionine 0.038 Avocado
Phenylalanine 0.097 Avocado
Valine 0.107 Avocado
Histidine 0.049 Avocado
Fructose 0.12 1.16 Rose hip

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.