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Avocado vs. Sweet roll — In-Depth Nutrition Comparison

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Summary of differences between avocadoes and sweet roll

  • Avocadoes have more vitamin B5, fiber, vitamin K, vitamin B6, and copper; however, sweet roll is higher in selenium, vitamin B1, and iron.
  • Sweet roll covers your daily need for selenium, 30% more than avocadoes.
  • Avocadoes have 5 times more vitamin K than sweet roll. While avocadoes have 21µg of vitamin K, sweet roll has only 4.4µg.
  • Avocadoes have less sodium.

These are the specific foods used in this comparison Avocados, raw, all commercial varieties and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Avocado vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +70.6%
Contains more PotassiumPotassium +336.9%
Contains more CopperCopper +115.9%
Contains less SodiumSodium -97.7%
Contains more CalciumCalcium +500%
Contains more IronIron +190.9%
Contains more PhosphorusPhosphorus +46.2%
Contains more ManganeseManganese +111.3%
Contains more SeleniumSelenium +4150%
~equal in Zinc ~0.59mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B5Vitamin B5 +242.1%
Contains more Vitamin B6Vitamin B6 +140.2%
Contains more Vitamin KVitamin K +377.3%
Contains more FolateFolate +12.5%
Contains more Vitamin AVitamin A +785.7%
Contains more Vitamin B1Vitamin B1 +383.6%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B3Vitamin B3 +37.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +190.8%
~equal in Vitamin E ~1.99mg
~equal in Vitamin D ~0µg

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +195.3%
Contains more ProteinProtein +210%
Contains more FatsFats +11.9%
Contains more CarbsCarbs +496.7%
~equal in Other ~1.7g

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -31%
Contains more Mono. FatMonounsaturated fat +104.3%
Contains more Poly. FatPolyunsaturated fat +311.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Sweet roll DV% diff.
Polyunsaturated fat 1.816g 7.473g 38%
Selenium 0.4µg 17µg 30%
Cholesterol 0mg 66mg 22%
Vitamin B1 0.067mg 0.324mg 21%
Vitamin B5 1.389mg 0.406mg 20%
Fiber 6.7g 2.4g 17%
Vitamin K 21µg 4.4µg 14%
Carbs 8.53g 50.9g 14%
Sodium 7mg 304mg 13%
Monounsaturated fat 9.799g 4.797g 13%
Iron 0.55mg 1.6mg 13%
Vitamin B6 0.257mg 0.107mg 12%
Calories 160kcal 372kcal 11%
Potassium 485mg 111mg 11%
Copper 0.19mg 0.088mg 11%
Vitamin B2 0.13mg 0.265mg 10%
Vitamin C 10mg 2mg 9%
Protein 2g 6.2g 8%
Manganese 0.142mg 0.3mg 7%
Vitamin B12 0µg 0.14µg 6%
Vitamin A 7µg 62µg 6%
Calcium 12mg 72mg 6%
Choline 14.2mg 41.3mg 5%
Saturated fat 2.126g 3.079g 4%
Vitamin B3 1.738mg 2.384mg 4%
Fats 14.66g 16.4g 3%
Phosphorus 52mg 76mg 3%
Magnesium 29mg 17mg 3%
Folate 81µg 72µg 2%
Vitamin E 2.07mg 1.99mg 1%
Net carbs 1.83g 48.5g N/A
Sugar 0.66g 31.73g N/A
Zinc 0.64mg 0.59mg 0%
Starch 0.11g 0%
Tryptophan 0.025mg 0.074mg 0%
Threonine 0.073mg 0.211mg 0%
Isoleucine 0.084mg 0.259mg 0%
Leucine 0.143mg 0.458mg 0%
Lysine 0.132mg 0.243mg 0%
Methionine 0.038mg 0.117mg 0%
Phenylalanine 0.097mg 0.3mg 0%
Valine 0.107mg 0.291mg 0%
Histidine 0.049mg 0.145mg 0%
Fructose 0.12g 0%
Omega-3 - DHA 0g 0.004g N/A
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 Sweet roll
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
31%
Sweet roll
Minerals Daily Need Coverage Score
21%
Avocado
35%
Sweet roll

Comparison summary

Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 31.07g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 297mg)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 0.953g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (40)
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.
Which food is richer in vitamins?
?
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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.