Avocado vs. Soup beans — In-Depth Nutrition Comparison
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The main differences between avocadoes and soup beans
- Avocadoes are richer in vitamin B5, folate, vitamin B6, potassium, vitamin C, and fiber, yet soup beans are richer in vitamin A, selenium, and iron.
- Daily need coverage for vitamin A for soup beans is 30% higher.
- Avocadoes contain 35 times more vitamin B5 than soup beans. Avocadoes contain 1.389mg of vitamin B5, while soup beans contain 0.04mg.
- Avocadoes contain less sodium.
- Avocadoes have a lower glycemic index than soup beans.
Food types used in this article are Avocados, raw, all commercial varieties and Soup, bean with ham, canned, chunky, ready-to-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.
| Contains more MagnesiumMagnesium | +52.6% |
| Contains more PotassiumPotassium | +177.1% |
| Contains more CopperCopper | +18.8% |
| Contains more ZincZinc | +45.5% |
| Contains less SodiumSodium | -98.3% |
| Contains more CalciumCalcium | +166.7% |
| Contains more IronIron | +141.8% |
| Contains more PhosphorusPhosphorus | +13.5% |
| Contains more ManganeseManganese | +104.2% |
| Contains more SeleniumSelenium | +1625% |
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.
| Contains more Vitamin CVitamin C | +455.6% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +11.7% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +148.3% |
| Contains more Vitamin B5Vitamin B5 | +3372.5% |
| Contains more Vitamin B6Vitamin B6 | +414% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +575% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +1057.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.389mg | 0.04mg | 27% |
| Monounsaturated fat | 9.799g | 1.58g | 21% |
| Vitamin K | 21µg | 18% | |
| Sodium | 7mg | 400mg | 17% |
| Fats | 14.66g | 3.5g | 17% |
| Folate | 81µg | 12µg | 17% |
| Vitamin B6 | 0.257mg | 0.05mg | 16% |
| Vitamin E | 2.07mg | 14% | |
| Selenium | 0.4µg | 6.9µg | 12% |
| Iron | 0.55mg | 1.33mg | 10% |
| Polyunsaturated fat | 1.816g | 0.39g | 10% |
| Vitamin C | 10mg | 1.8mg | 9% |
| Potassium | 485mg | 175mg | 9% |
| Vitamin A | 7µg | 81µg | 8% |
| Fiber | 6.7g | 4.6g | 8% |
| Manganese | 0.142mg | 0.29mg | 6% |
| Protein | 2g | 5.19g | 6% |
| Vitamin B3 | 1.738mg | 0.7mg | 6% |
| Vitamin B2 | 0.13mg | 0.06mg | 5% |
| Choline | 14.2mg | 3% | |
| Saturated fat | 2.126g | 1.37g | 3% |
| Calories | 160kcal | 95kcal | 3% |
| Copper | 0.19mg | 0.16mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Zinc | 0.64mg | 0.44mg | 2% |
| Calcium | 12mg | 32mg | 2% |
| Magnesium | 29mg | 19mg | 2% |
| Vitamin B1 | 0.067mg | 0.06mg | 1% |
| Phosphorus | 52mg | 59mg | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Carbs | 8.53g | 11.16g | 1% |
| Net carbs | 1.83g | 6.56g | N/A |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| 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% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more FatsFats | +318.9% |
| Contains more ProteinProtein | +159.5% |
| Contains more CarbsCarbs | +30.8% |
~equal in
Water
~78.63g
~equal in
Other
~1.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains more Mono. FatMonounsaturated fat | +520.2% |
| Contains more Poly. FatPolyunsaturated fat | +365.6% |
| Contains less Sat. FatSaturated fat | -35.6% |
