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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 RAE, 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
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" 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 Zinc +156%
Contains more Copper +68.1%
Contains more Calcium +1308.3%
Contains more Iron +92.7%
Contains more Magnesium +137.9%
Contains more Phosphorus +17.3%
Contains less Sodium -42.9%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Rose hip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 40% 50% 27% 38% 1% 7% 38%
Contains more Potassium +13.1%
Contains more Zinc +156%
Contains more Copper +68.1%
Contains more Calcium +1308.3%
Contains more Iron +92.7%
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 A +2876%
Contains more Vitamin E +182.1%
Contains more Vitamin C +4160%
Contains more Vitamin B2 +27.7%
Contains more Vitamin K +23.3%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Rose hip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
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 A +2876%
Contains more Vitamin E +182.1%
Contains more Vitamin C +4160%
Contains more Vitamin B2 +27.7%
Contains more Vitamin K +23.3%

Comparison summary table

Pay attention to 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 Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado Rose hip Opinion
Net carbs 1.83g 14.12g Rose hip
Protein 2g 1.6g Avocado
Fats 14.66g 0.34g Avocado
Carbs 8.53g 38.22g Rose hip
Calories 160kcal 162kcal Rose hip
Starch 0.11g g Avocado
Fructose 0.12g 1.16g Rose hip
Sugar 0.66g 2.58g Avocado
Fiber 6.7g 24.1g Rose hip
Calcium 12mg 169mg Rose hip
Iron 0.55mg 1.06mg Rose hip
Magnesium 29mg 69mg Rose hip
Phosphorus 52mg 61mg Rose hip
Potassium 485mg 429mg Avocado
Sodium 7mg 4mg Rose hip
Zinc 0.64mg 0.25mg Avocado
Copper 0.19mg 0.113mg Avocado
Vitamin A 146IU 4345IU Rose hip
Vitamin E 2.07mg 5.84mg Rose hip
Vitamin D 0IU IU Avocado
Vitamin D 0µg µg Avocado
Vitamin C 10mg 426mg Rose hip
Vitamin B1 0.067mg 0.016mg Avocado
Vitamin B2 0.13mg 0.166mg Rose hip
Vitamin B3 1.738mg 1.3mg Avocado
Vitamin B5 1.389mg 0.8mg Avocado
Vitamin B6 0.257mg 0.076mg Avocado
Folate 81µg 3µg Avocado
Vitamin B12 0µg µg Avocado
Vitamin K 21µg 25.9µg Rose hip
Tryptophan 0.025mg mg Avocado
Threonine 0.073mg mg Avocado
Isoleucine 0.084mg mg Avocado
Leucine 0.143mg mg Avocado
Lysine 0.132mg mg Avocado
Methionine 0.038mg mg Avocado
Phenylalanine 0.097mg mg Avocado
Valine 0.107mg mg Avocado
Histidine 0.049mg mg Avocado
Cholesterol 0mg mg Rose hip
Trans Fat 0g g Rose hip
Saturated Fat 2.126g g Rose hip
Monounsaturated Fat 9.799g g Avocado
Polyunsaturated fat 1.816g g Avocado

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
12%
Avocado
10%
Rose hip
Carbohydrates
9%
Avocado
38%
Rose hip
Fats
68%
Avocado
2%
Rose hip

Comparison summary

Which food contains less Sodium?
Rose hip
Rose hip contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 2.126g)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (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 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.
Which food is richer in vitamins?
?
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.

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 to 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.