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  6. Avocado vs. Rye

Avocado vs. Rye — In-Depth Nutrition Comparison

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How are Avocado and Rye different?

  • Rye has more Manganese, Phosphorus, Fiber, Iron, Selenium, Vitamin B1, Copper, Magnesium, Zinc, and Vitamin B3 than Avocado.
  • Daily need coverage for Manganese from Rye is 106% higher.

Avocados, raw, all commercial varieties and Rye grain are the varieties used in this article.

Infographic

Avocado vs Rye 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.
Avocado
Avocado
0
:
10
Rye
Rye
Contains more Calcium +100%
Contains more Iron +378.2%
Contains more Magnesium +279.3%
Contains more Phosphorus +538.5%
Contains less Sodium -71.4%
Contains more Zinc +314.1%
Contains more Copper +93.2%
Contains more Manganese +1714.8%
Contains more Selenium +3375%
Equal in Potassium - 510
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +100%
Contains more Iron +378.2%
Contains more Magnesium +279.3%
Contains more Phosphorus +538.5%
Contains less Sodium -71.4%
Contains more Zinc +314.1%
Contains more Copper +93.2%
Contains more Manganese +1714.8%
Contains more Selenium +3375%
Equal in Potassium - 510

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.
Avocado
Avocado
5
:
5
Rye
Rye
Contains more Vitamin A +1227.3%
Contains more Vitamin E +143.5%
Contains more Vitamin C +∞%
Contains more Folate +113.2%
Contains more Vitamin K +255.9%
Contains more Vitamin B1 +371.6%
Contains more Vitamin B2 +93.1%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B6 +14.4%
Equal in Vitamin B5 - 1.456
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%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +1227.3%
Contains more Vitamin E +143.5%
Contains more Vitamin C +∞%
Contains more Folate +113.2%
Contains more Vitamin K +255.9%
Contains more Vitamin B1 +371.6%
Contains more Vitamin B2 +93.1%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B6 +14.4%
Equal in Vitamin B5 - 1.456

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Rye
Rye
Contains more Fats +799.4%
Contains more Water +590.8%
Contains more Protein +417%
Contains more Carbs +789.3%
Equal in Other - 1.57
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Fats +799.4%
Contains more Water +590.8%
Contains more Protein +417%
Contains more Carbs +789.3%
Equal in Other - 1.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +4611.1%
Contains more Polyunsaturated fat +136.8%
Contains less Saturated Fat -90.7%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +4611.1%
Contains more Polyunsaturated fat +136.8%
Contains less Saturated Fat -90.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Avocado
Avocado
4
:
1
Rye
Rye
Contains more Starch +∞%
Contains more Glucose +131.3%
Contains more Galactose +∞%
Contains more Sucrose +1083.3%
Equal in Fructose - 0.11
Avocado
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
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +131.3%
Contains more Galactose +∞%
Contains more Sucrose +1083.3%
Equal in Fructose - 0.11

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Rye
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado Rye Opinion
Net carbs 1.83g 60.76g Rye
Protein 2g 10.34g Rye
Fats 14.66g 1.63g Avocado
Carbs 8.53g 75.86g Rye
Calories 160kcal 338kcal Rye
Starch 0.11g Avocado
Fructose 0.12g 0.11g Avocado
Sugar 0.66g 0.98g Avocado
Fiber 6.7g 15.1g Rye
Calcium 12mg 24mg Rye
Iron 0.55mg 2.63mg Rye
Magnesium 29mg 110mg Rye
Phosphorus 52mg 332mg Rye
Potassium 485mg 510mg Rye
Sodium 7mg 2mg Rye
Zinc 0.64mg 2.65mg Rye
Copper 0.19mg 0.367mg Rye
Manganese 0.142mg 2.577mg Rye
Selenium 0.4µg 13.9µg Rye
Vitamin A 146IU 11IU Avocado
Vitamin A RAE 7µg 1µg Avocado
Vitamin E 2.07mg 0.85mg Avocado
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.316mg Rye
Vitamin B2 0.13mg 0.251mg Rye
Vitamin B3 1.738mg 4.27mg Rye
Vitamin B5 1.389mg 1.456mg Rye
Vitamin B6 0.257mg 0.294mg Rye
Folate 81µg 38µg Avocado
Vitamin K 21µg 5.9µg Avocado
Tryptophan 0.025mg 0.108mg Rye
Threonine 0.073mg 0.289mg Rye
Isoleucine 0.084mg 0.208mg Rye
Leucine 0.143mg 0.563mg Rye
Lysine 0.132mg 0.286mg Rye
Methionine 0.038mg 0.153mg Rye
Phenylalanine 0.097mg 0.435mg Rye
Valine 0.107mg 0.317mg Rye
Histidine 0.049mg 0.189mg Rye
Saturated Fat 2.126g 0.197g Rye
Monounsaturated Fat 9.799g 0.208g Avocado
Polyunsaturated fat 1.816g 0.767g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Avocado
36%
Rye
Minerals Daily Need Coverage Score
21%
Avocado
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 1.929g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 6)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.4)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 0.32g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.