Avocado vs. Soup beans — In-Depth Nutrition Comparison
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The main differences between Avocado and Soup beans
- Avocado is richer in Vitamin B5, Folate, Vitamin B6, Potassium, Vitamin C, and Fiber, yet Soup beans are richer in Selenium, Iron, and Vitamin A RAE.
- Daily need coverage for Vitamin B5 from Avocado is 27% higher.
- Avocado contains 7 times more Folate than Soup beans. Avocado contains 81µg of Folate, while Soup beans contain 12µg.
- Avocado contains less Sodium.
Food types used in this article are Avocados, raw, all commercial varieties and Soup, bean with ham, canned, chunky, ready-to-serve.
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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
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Magnesium
+52.6%
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Potassium
+177.1%
Contains
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Sodium
-98.3%
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Zinc
+45.5%
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Copper
+18.8%
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Calcium
+166.7%
Contains
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Iron
+141.8%
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Phosphorus
+13.5%
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Manganese
+104.2%
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Selenium
+1625%
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Magnesium
+52.6%
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Potassium
+177.1%
Contains
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Sodium
-98.3%
Contains
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Zinc
+45.5%
Contains
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Copper
+18.8%
Contains
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Calcium
+166.7%
Contains
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Iron
+141.8%
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Phosphorus
+13.5%
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Manganese
+104.2%
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Selenium
+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.
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Contains
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Vitamin C
+455.6%
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Vitamin B1
+11.7%
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Vitamin B2
+116.7%
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Vitamin B3
+148.3%
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Vitamin B5
+3372.5%
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Vitamin B6
+414%
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Folate
+575%
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Vitamin A
+1013.7%
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Vitamin B12
+∞%
Contains
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Vitamin C
+455.6%
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Vitamin B1
+11.7%
Contains
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Vitamin B2
+116.7%
Contains
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Vitamin B3
+148.3%
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Vitamin B5
+3372.5%
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Vitamin B6
+414%
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Folate
+575%
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Vitamin A
+1013.7%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+318.9%
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Protein
+159.5%
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Carbs
+30.8%
Equal in Water - 78.63
Equal in Other - 1.52
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
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Fats
+318.9%
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Protein
+159.5%
Contains
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Carbs
+30.8%
Equal in Water - 78.63
Equal in Other - 1.52
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+520.2%
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Polyunsaturated fat
+365.6%
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Saturated Fat
-35.6%
Saturated Fat:
2.126 g
Monounsaturated Fat:
9.799 g
Polyunsaturated fat:
1.816 g
Saturated Fat:
1.37 g
Monounsaturated Fat:
1.58 g
Polyunsaturated fat:
0.39 g
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Monounsaturated Fat
+520.2%
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Polyunsaturated fat
+365.6%
Contains
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Saturated 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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.83g | 6.56g |
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| Protein | 2g | 5.19g |
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| Fats | 14.66g | 3.5g |
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| Carbs | 8.53g | 11.16g |
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| Calories | 160kcal | 95kcal |
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| Starch | 0.11g |
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| Fructose | 0.12g |
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| Sugar | 0.66g |
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| Fiber | 6.7g | 4.6g |
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| Calcium | 12mg | 32mg |
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| Iron | 0.55mg | 1.33mg |
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| Magnesium | 29mg | 19mg |
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| Phosphorus | 52mg | 59mg |
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| Potassium | 485mg | 175mg |
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| Sodium | 7mg | 400mg |
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| Zinc | 0.64mg | 0.44mg |
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| Copper | 0.19mg | 0.16mg |
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| Manganese | 0.142mg | 0.29mg |
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| Selenium | 0.4µg | 6.9µg |
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| Vitamin A | 146IU | 1626IU |
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| Vitamin A RAE | 7µg | 81µg |
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| Vitamin E | 2.07mg |
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| Vitamin C | 10mg | 1.8mg |
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| Vitamin B1 | 0.067mg | 0.06mg |
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| Vitamin B2 | 0.13mg | 0.06mg |
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| Vitamin B3 | 1.738mg | 0.7mg |
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| Vitamin B5 | 1.389mg | 0.04mg |
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| Vitamin B6 | 0.257mg | 0.05mg |
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| Folate | 81µg | 12µg |
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| Vitamin B12 | 0µg | 0.03µg |
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| Vitamin K | 21µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.073mg |
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| Isoleucine | 0.084mg |
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| Leucine | 0.143mg |
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| Lysine | 0.132mg |
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| Methionine | 0.038mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.107mg |
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| Histidine | 0.049mg |
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| Cholesterol | 0mg | 9mg |
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| Saturated Fat | 2.126g | 1.37g |
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| Monounsaturated Fat | 9.799g | 1.58g |
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| Polyunsaturated fat | 1.816g | 0.39g |
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| Omega-6 - Gamma-linoleic acid | 0.015g |
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| Omega-3 - ALA | 0.111g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
14%
Minerals Daily Need Coverage Score
21%
31%
Comparison summary
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 0.66g)
Which food is lower in Saturated Fat?
Soup beans is lower in Saturated Fat (difference - 0.756g)
Which food is cheaper?
Soup beans is cheaper (difference - $0.8)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 393mg)
Which food is lower in Cholesterol?
Avocado is lower in Cholesterol (difference - 9mg)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food is richer in minerals?
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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.