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Avocado vs. Soft serve — In-Depth Nutrition Comparison

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Summary of differences between avocadoes and soft serve

  • Avocadoes have more fiber, folate, copper, vitamin B5, vitamin K, and vitamin B6; however, soft serve is higher in vitamin B12 and calcium.
  • Soft serve covers your daily need for cholesterol, 30% more than avocadoes.
  • Avocadoes have 23 times more vitamin K than soft serve. While avocadoes have 21µg of vitamin K, soft serve has only 0.9µg.
  • Avocadoes have less saturated fat.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Ice cream, soft serve, chocolate.

Infographic

Avocado vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +174%
Contains more IronIron +161.9%
Contains more CopperCopper +533.3%
Contains more ZincZinc +23.1%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +2740%
Contains more CalciumCalcium +991.7%
Contains more PhosphorusPhosphorus +123.1%
Contains more SeleniumSelenium +650%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +1150%
Contains more Vitamin EVitamin E +239.3%
Contains more Vitamin B1Vitamin B1 +36.7%
Contains more Vitamin B3Vitamin B3 +1729.5%
Contains more Vitamin B5Vitamin B5 +174.5%
Contains more Vitamin B6Vitamin B6 +435.4%
Contains more Vitamin KVitamin K +2233.3%
Contains more FolateFolate +800%
Contains more Vitamin AVitamin A +2214.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +83.1%

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more FatsFats +12.8%
Contains more WaterWater +22.5%
Contains more OtherOther +75.6%
Contains more ProteinProtein +105%
Contains more CarbsCarbs +160.3%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -71.5%
Contains more Mono. FatMonounsaturated fat +180.8%
Contains more Poly. FatPolyunsaturated fat +294.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Soft serve DV% diff.
Cholesterol 0mg 91mg 30%
Saturated fat 2.126g 7.46g 24%
Fiber 6.7g 0.7g 24%
Vitamin B12 0µg 0.5µg 21%
Folate 81µg 9µg 18%
Vitamin B5 1.389mg 0.506mg 18%
Copper 0.19mg 0.03mg 18%
Vitamin A 7µg 162µg 17%
Vitamin K 21µg 0.9µg 17%
Vitamin B6 0.257mg 0.048mg 16%
Monounsaturated fat 9.799g 3.49g 16%
Calcium 12mg 131mg 12%
Vitamin C 10mg 0.8mg 10%
Vitamin B3 1.738mg 0.095mg 10%
Vitamin E 2.07mg 0.61mg 10%
Polyunsaturated fat 1.816g 0.46g 9%
Phosphorus 52mg 116mg 9%
Potassium 485mg 177mg 9%
Manganese 0.142mg 0.005mg 6%
Carbs 8.53g 22.2g 5%
Selenium 0.4µg 3µg 5%
Iron 0.55mg 0.21mg 4%
Vitamin D 0µg 0.7µg 4%
Protein 2g 4.1g 4%
Vitamin B2 0.13mg 0.182mg 4%
Magnesium 29mg 12mg 4%
Vitamin D 0IU 29IU 4%
Fats 14.66g 13g 3%
Calories 160kcal 222kcal 3%
Choline 14.2mg 26mg 2%
Vitamin B1 0.067mg 0.049mg 2%
Sodium 7mg 61mg 2%
Caffeine 0mg 2mg 1%
Zinc 0.64mg 0.52mg 1%
Net carbs 1.83g 21.5g N/A
Sugar 0.66g 21.16g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.048mg 0%
Threonine 0.073mg 0.169mg 0%
Isoleucine 0.084mg 0.215mg 0%
Leucine 0.143mg 0.353mg 0%
Lysine 0.132mg 0.296mg 0%
Methionine 0.038mg 0.091mg 0%
Phenylalanine 0.097mg 0.176mg 0%
Valine 0.107mg 0.241mg 0%
Histidine 0.049mg 0.099mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Soft serve
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
20%
Soft serve
Minerals Daily Need Coverage Score
21%
Avocado
17%
Soft serve

Comparison summary

Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 20.5g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 5.334g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 39)
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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.