Avocado vs. Spread — In-Depth Nutrition Comparison
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Significant differences between avocadoes and spread
- Avocadoes have more fiber, folate, vitamin B5, vitamin K, and vitamin C; however, spread is richer in vitamin B12 and selenium.
- Spread covers your daily vitamin B12 needs 47% more than avocadoes.
- Avocadoes contain less saturated fat.
- Avocadoes have a higher glycemic index. The glycemic index of avocadoes is 40, while the glycemic index of spread is 0.
Specific food types used in this comparison are Avocados, raw, all commercial varieties and Sandwich spread, pork, beef.
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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 | +262.5% |
| Contains more PotassiumPotassium | +340.9% |
| Contains more CopperCopper | +46.2% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +446.2% |
| Contains more IronIron | +43.6% |
| Contains more ZincZinc | +59.4% |
| Contains more PhosphorusPhosphorus | +13.5% |
| Contains more SeleniumSelenium | +2325% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +19% |
| Contains more Vitamin B5Vitamin B5 | +223% |
| Contains more Vitamin B6Vitamin B6 | +114.2% |
| Contains more Vitamin KVitamin K | +1212.5% |
| Contains more FolateFolate | +3950% |
| Contains more Vitamin AVitamin A | +271.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +156.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +338.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +21.5% |
| Contains more ProteinProtein | +283% |
| Contains more FatsFats | +18.3% |
| Contains more CarbsCarbs | +40% |
| Contains more OtherOther | +75.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64.4% |
| Contains more Mono. FatMonounsaturated fat | +29.2% |
| Contains more Poly. FatPolyunsaturated fat | +41.2% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 7mg | 1013mg | 44% |
| Fiber | 6.7g | 0.2g | 26% |
| Folate | 81µg | 2µg | 20% |
| Vitamin B5 | 1.389mg | 0.43mg | 19% |
| Saturated fat | 2.126g | 5.977g | 18% |
| Selenium | 0.4µg | 9.7µg | 17% |
| Vitamin K | 21µg | 1.6µg | 16% |
| Cholesterol | 0mg | 38mg | 13% |
| Protein | 2g | 7.66g | 11% |
| Vitamin B6 | 0.257mg | 0.12mg | 11% |
| Potassium | 485mg | 110mg | 11% |
| Vitamin C | 10mg | 0mg | 11% |
| Choline | 14.2mg | 62.3mg | 9% |
| Vitamin B1 | 0.067mg | 0.172mg | 9% |
| Copper | 0.19mg | 0.13mg | 7% |
| Monounsaturated fat | 9.799g | 7.584g | 6% |
| Manganese | 0.142mg | 0.026mg | 5% |
| Magnesium | 29mg | 8mg | 5% |
| Polyunsaturated fat | 1.816g | 2.565g | 5% |
| Calories | 160kcal | 235kcal | 4% |
| Fats | 14.66g | 17.34g | 4% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Iron | 0.55mg | 0.79mg | 3% |
| Zinc | 0.64mg | 1.02mg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin A | 7µg | 26µg | 2% |
| Vitamin E | 2.07mg | 1.74mg | 2% |
| Phosphorus | 52mg | 59mg | 1% |
| Carbs | 8.53g | 11.94g | 1% |
| Net carbs | 1.83g | 11.74g | N/A |
| Calcium | 12mg | 12mg | 0% |
| Sugar | 0.66g | 0g | N/A |
| Starch | 0.11g | 0% | |
| Vitamin B2 | 0.13mg | 0.134mg | 0% |
| Vitamin B3 | 1.738mg | 1.73mg | 0% |
| Tryptophan | 0.025mg | 0.082mg | 0% |
| Threonine | 0.073mg | 0.334mg | 0% |
| Isoleucine | 0.084mg | 0.334mg | 0% |
| Leucine | 0.143mg | 0.6mg | 0% |
| Lysine | 0.132mg | 0.663mg | 0% |
| Methionine | 0.038mg | 0.196mg | 0% |
| Phenylalanine | 0.097mg | 0.301mg | 0% |
| Valine | 0.107mg | 0.356mg | 0% |
| Histidine | 0.049mg | 0.279mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
30%
Minerals Daily Need Coverage Score
21%
33%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 0.66g)
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 40)
Which food is cheaper?
Spread is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 1006mg)
Which food is lower in Saturated fat?
Avocado is lower in Saturated fat (difference - 3.851g)
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.
Which food is richer in vitamins?
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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.