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  6. Avocado vs. Soybean meal

Avocado vs. Soybean meal — In-Depth Nutrition Comparison

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What are the main differences between avocadoes and soybean meal?

  • Soybean meal has more copper, iron, manganese, phosphorus, magnesium, potassium, folate, vitamin B1, zinc, and vitamin B6 than avocadoes.
  • Soybean meal's daily need coverage for copper is 201% higher.
  • Soybean meal has a higher glycemic index (68) than avocadoes (40).

We used Avocados, raw, all commercial varieties and Soy meal, defatted, raw types in this comparison.

Infographic

Avocado vs Soybean meal infographic
Infographic link

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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more MagnesiumMagnesium +955.2%
Contains more CalciumCalcium +1933.3%
Contains more PotassiumPotassium +413.4%
Contains more IronIron +2390.9%
Contains more CopperCopper +952.6%
Contains more ZincZinc +690.6%
Contains more PhosphorusPhosphorus +1248.1%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +2576.1%
Contains more SeleniumSelenium +725%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +931.3%
Contains more Vitamin B2Vitamin B2 +93.1%
Contains more Vitamin B3Vitamin B3 +48.8%
Contains more Vitamin B5Vitamin B5 +42.3%
Contains more Vitamin B6Vitamin B6 +121.4%
Contains more FolateFolate +274.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Soybean meal DV% diff.
Copper 0.19mg 2mg 201%
Iron 0.55mg 13.7mg 164%
Manganese 0.142mg 3.8mg 159%
Protein 2g 49.2g 94%
Phosphorus 52mg 701mg 93%
Magnesium 29mg 306mg 66%
Potassium 485mg 2490mg 59%
Folate 81µg 303µg 56%
Vitamin B1 0.067mg 0.691mg 52%
Zinc 0.64mg 5.06mg 40%
Fiber 6.7g 27%
Vitamin B6 0.257mg 0.569mg 24%
Monounsaturated fat 9.799g 0.409g 23%
Calcium 12mg 244mg 23%
Fats 14.66g 2.39g 19%
Vitamin K 21µg 18%
Vitamin E 2.07mg 14%
Vitamin B5 1.389mg 1.976mg 12%
Vitamin C 10mg 0mg 11%
Calories 160kcal 337kcal 9%
Vitamin B2 0.13mg 0.251mg 9%
Carbs 8.53g 35.89g 9%
Saturated fat 2.126g 0.268g 8%
Selenium 0.4µg 3.3µg 5%
Vitamin B3 1.738mg 2.587mg 5%
Polyunsaturated fat 1.816g 1.045g 5%
Choline 14.2mg 3%
Vitamin A 7µg 2µg 1%
Net carbs 1.83g 35.89g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 3mg 0%
Tryptophan 0.025mg 0.653mg 0%
Threonine 0.073mg 1.952mg 0%
Isoleucine 0.084mg 2.18mg 0%
Leucine 0.143mg 3.66mg 0%
Lysine 0.132mg 2.991mg 0%
Methionine 0.038mg 0.606mg 0%
Phenylalanine 0.097mg 2.346mg 0%
Valine 0.107mg 2.243mg 0%
Histidine 0.049mg 1.212mg 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +513.4%
Contains more WaterWater +955.2%
Contains more ProteinProtein +2360%
Contains more CarbsCarbs +320.8%
Contains more OtherOther +253.2%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +2295.8%
Contains more Poly. FatPolyunsaturated fat +73.8%
Contains less Sat. FatSaturated fat -87.4%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.