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Avocado vs. Shortbread — In-Depth Nutrition Comparison

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How are avocadoes and shortbread different?

  • Avocadoes are higher in fiber, vitamin B5, vitamin B6, potassium, and vitamin C; however, shortbread is richer in iron, vitamin B1, and vitamin B2.
  • Daily need coverage for iron for shortbread is 30% higher.
  • Avocadoes have less saturated fat.
  • Avocadoes have a lower glycemic index (40) than shortbread (64).

Avocados, raw, all commercial varieties and Cookies, shortbread, commercially prepared, plain are the varieties used in this article.

Infographic

Avocado vs Shortbread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +451.1%
Contains more CopperCopper +111.1%
Contains more ZincZinc +30.6%
Contains less SodiumSodium -98%
Contains more IronIron +441.8%
Contains more PhosphorusPhosphorus +26.9%
Contains more ManganeseManganese +176.8%
Contains more SeleniumSelenium +1450%
~equal in Calcium ~13mg

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +332.7%
Contains more Vitamin B6Vitamin B6 +262%
Contains more Vitamin KVitamin K +90.9%
Contains more CholineCholine +1477.8%
Contains more Vitamin EVitamin E +17.9%
Contains more Vitamin B1Vitamin B1 +426.9%
Contains more Vitamin B2Vitamin B2 +141.5%
Contains more Vitamin B3Vitamin B3 +88.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~81µg

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +1934.2%
Contains more OtherOther +53.4%
Contains more ProteinProtein +168.5%
Contains more FatsFats +78.9%
Contains more CarbsCarbs +647.7%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -73.8%
Contains more Mono. FatMonounsaturated fat +46.1%
Contains more Poly. FatPolyunsaturated fat +358.5%

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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +36690.9%
Contains more SucroseSucrose +34883.3%
Contains more FructoseFructose +150%
~equal in Glucose ~0.36g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Shortbread DV% diff.
Polyunsaturated fat 1.816g 8.326g 43%
Iron 0.55mg 2.98mg 30%
Saturated fat 2.126g 8.105g 27%
Vitamin B1 0.067mg 0.353mg 24%
Fiber 6.7g 1.3g 22%
Vitamin B5 1.389mg 0.321mg 21%
Calories 160kcal 514kcal 18%
Fats 14.66g 26.22g 18%
Carbs 8.53g 63.78g 18%
Starch 0.11g 40.47g 17%
Sodium 7mg 353mg 15%
Vitamin B2 0.13mg 0.314mg 14%
Vitamin B6 0.257mg 0.071mg 14%
Potassium 485mg 88mg 12%
Vitamin C 10mg 0mg 11%
Copper 0.19mg 0.09mg 11%
Manganese 0.142mg 0.393mg 11%
Selenium 0.4µg 6.2µg 11%
Vitamin B3 1.738mg 3.275mg 10%
Vitamin K 21µg 11µg 8%
Monounsaturated fat 9.799g 6.708g 8%
Protein 2g 5.37g 7%
Magnesium 29mg 14mg 4%
Phosphorus 52mg 66mg 2%
Vitamin E 2.07mg 2.44mg 2%
Choline 14.2mg 0.9mg 2%
Zinc 0.64mg 0.49mg 1%
Vitamin A 7µg 0µg 1%
Net carbs 1.83g 62.48g N/A
Calcium 12mg 13mg 0%
Sugar 0.66g 21.65g N/A
Folate 81µg 81µg 0%
Trans fat 0g 0.714g N/A
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Fructose 0.12g 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.111g 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.015g 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Shortbread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Avocado
30%
Shortbread
Minerals Daily Need Coverage Score
21%
Avocado
34%
Shortbread

Comparison summary

Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 20.99g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 346mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 5.979g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 24)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.