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Avocado vs. Rye — In-Depth Nutrition Comparison

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How are avocadoes and rye different?

  • Rye has more manganese, phosphorus, fiber, iron, selenium, vitamin B1, copper, magnesium, zinc, and vitamin B3 than avocadoes.
  • Daily need coverage for manganese for rye is 106% higher.

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

Infographic

Avocado vs Rye 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%
Rye
Rye
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more MagnesiumMagnesium +279.3%
Contains more CalciumCalcium +100%
Contains more IronIron +378.2%
Contains more CopperCopper +93.2%
Contains more ZincZinc +314.1%
Contains more PhosphorusPhosphorus +538.5%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +1714.8%
Contains more SeleniumSelenium +3375%
~equal in Potassium ~510mg

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%
Rye
Rye
5
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +143.5%
Contains more Vitamin KVitamin K +255.9%
Contains more FolateFolate +113.2%
Contains more Vitamin B1Vitamin B1 +371.6%
Contains more Vitamin B2Vitamin B2 +93.1%
Contains more Vitamin B3Vitamin B3 +145.7%
Contains more Vitamin B6Vitamin B6 +14.4%
Contains more CholineCholine +114.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.456mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Rye DV% diff.
Manganese 0.142mg 2.577mg 106%
Phosphorus 52mg 332mg 40%
Fiber 6.7g 15.1g 34%
Iron 0.55mg 2.63mg 26%
Selenium 0.4µg 13.9µg 25%
Monounsaturated fat 9.799g 0.208g 24%
Carbs 8.53g 75.86g 22%
Vitamin B1 0.067mg 0.316mg 21%
Copper 0.19mg 0.367mg 20%
Fats 14.66g 1.63g 20%
Magnesium 29mg 110mg 19%
Zinc 0.64mg 2.65mg 18%
Protein 2g 10.34g 17%
Vitamin B3 1.738mg 4.27mg 16%
Vitamin K 21µg 5.9µg 13%
Folate 81µg 38µg 11%
Vitamin C 10mg 0mg 11%
Saturated fat 2.126g 0.197g 9%
Calories 160kcal 338kcal 9%
Vitamin B2 0.13mg 0.251mg 9%
Vitamin E 2.07mg 0.85mg 8%
Polyunsaturated fat 1.816g 0.767g 7%
Vitamin B6 0.257mg 0.294mg 3%
Choline 14.2mg 30.4mg 3%
Vitamin A 7µg 1µg 1%
Vitamin B5 1.389mg 1.456mg 1%
Potassium 485mg 510mg 1%
Calcium 12mg 24mg 1%
Net carbs 1.83g 60.76g N/A
Sugar 0.66g 0.98g N/A
Starch 0.11g 0%
Sodium 7mg 2mg 0%
Tryptophan 0.025mg 0.108mg 0%
Threonine 0.073mg 0.289mg 0%
Isoleucine 0.084mg 0.208mg 0%
Leucine 0.143mg 0.563mg 0%
Lysine 0.132mg 0.286mg 0%
Methionine 0.038mg 0.153mg 0%
Phenylalanine 0.097mg 0.435mg 0%
Valine 0.107mg 0.317mg 0%
Histidine 0.049mg 0.189mg 0%
Fructose 0.12g 0.11g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
Rye
Rye
2
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 FatsFats +799.4%
Contains more WaterWater +590.8%
Contains more ProteinProtein +417%
Contains more CarbsCarbs +789.3%
~equal in Other ~1.57g

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +4611.1%
Contains more Poly. FatPolyunsaturated fat +136.8%
Contains less Sat. FatSaturated fat -90.7%

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
Rye
Rye
1
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 StarchStarch +∞%
Contains more GlucoseGlucose +131.3%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +1083.3%
~equal in Fructose ~0.11g
~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. 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.