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Avocado vs. Table salt — In-Depth Nutrition Comparison

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The main differences between avocadoes and table salt

  • Avocadoes are richer than table salt in vitamin B5, fiber, folate, vitamin B6, copper, vitamin K, potassium, vitamin E, and vitamin C.
  • Daily need coverage for sodium for table salt is 1685% higher.
  • Avocadoes contain less sodium.
  • Table salt has a lower glycemic index than avocadoes.

Food types used in this article are Avocados, raw, all commercial varieties and Salt, table.

Infographic

Avocado vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +2800%
Contains more PotassiumPotassium +5962.5%
Contains more IronIron +66.7%
Contains more CopperCopper +533.3%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +42%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +100%

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
Avocado
11
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Table salt DV% diff.
Sodium 7mg 38758mg 1685%
Vitamin B5 1.389mg 0mg 28%
Fiber 6.7g 0g 27%
Monounsaturated fat 9.799g 0g 24%
Fats 14.66g 0g 23%
Folate 81µg 0µg 20%
Vitamin B6 0.257mg 0mg 20%
Vitamin K 21µg 0µg 18%
Copper 0.19mg 0.03mg 18%
Potassium 485mg 8mg 14%
Vitamin E 2.07mg 0mg 14%
Polyunsaturated fat 1.816g 0g 12%
Vitamin C 10mg 0mg 11%
Vitamin B3 1.738mg 0mg 11%
Vitamin B2 0.13mg 0mg 10%
Saturated fat 2.126g 0g 10%
Calories 160kcal 0kcal 8%
Magnesium 29mg 1mg 7%
Phosphorus 52mg 0mg 7%
Vitamin B1 0.067mg 0mg 6%
Zinc 0.64mg 0.1mg 5%
Protein 2g 0g 4%
Carbs 8.53g 0g 3%
Iron 0.55mg 0.33mg 3%
Choline 14.2mg 0mg 3%
Manganese 0.142mg 0.1mg 2%
Vitamin A 7µg 0µg 1%
Calcium 12mg 24mg 1%
Selenium 0.4µg 0.1µg 1%
Net carbs 1.83g 0g N/A
Sugar 0.66g 0g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0mg 0%
Threonine 0.073mg 0mg 0%
Isoleucine 0.084mg 0mg 0%
Leucine 0.143mg 0mg 0%
Lysine 0.132mg 0mg 0%
Methionine 0.038mg 0mg 0%
Phenylalanine 0.097mg 0mg 0%
Valine 0.107mg 0mg 0%
Histidine 0.049mg 0mg 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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36515%
Contains more OtherOther +6216.5%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.