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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

Avocado vs Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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.
Avocado
10
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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 +∞%
~equal in Vitamin D ~µg

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% 4% 11% 79%
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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
41% 47% 12%
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Soup beans 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Soup beans
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
8%
Soup beans
Minerals Daily Need Coverage Score
21%
Avocado
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated fat?
Soup beans
Soup beans is lower in Saturated fat (difference - 0.756g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 393mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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.

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.