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  6. Avocado vs. Walnut

Avocado vs. Walnut — In-Depth Nutrition Comparison

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Important differences between Avocado and Walnut

  • Avocado has more Vitamin B5, however, Walnut has more Copper, Manganese, Phosphorus, Magnesium, Iron, Vitamin B1, Zinc, and Vitamin B6.
  • Walnut's daily need coverage for Copper is 155% more.
  • Avocado has 2 times more Vitamin B5 than Walnut. Avocado has 1.389mg of Vitamin B5, while Walnut has 0.57mg.
  • Avocado is lower in Saturated Fat.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Nuts, walnuts, english.

Infographic

Avocado vs Walnut 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.
Avocado
Avocado
1
:
9
Walnut
Walnut
Contains more Calcium +716.7%
Contains more Iron +429.1%
Contains more Magnesium +444.8%
Contains more Phosphorus +565.4%
Contains less Sodium -71.4%
Contains more Zinc +382.8%
Contains more Copper +734.7%
Contains more Manganese +2304.2%
Contains more Selenium +1125%
Equal in Potassium - 441
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +716.7%
Contains more Iron +429.1%
Contains more Magnesium +444.8%
Contains more Phosphorus +565.4%
Contains less Sodium -71.4%
Contains more Zinc +382.8%
Contains more Copper +734.7%
Contains more Manganese +2304.2%
Contains more Selenium +1125%
Equal in Potassium - 441

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
6
:
4
Walnut
Walnut
Contains more Vitamin A +630%
Contains more Vitamin E +195.7%
Contains more Vitamin C +669.2%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B5 +143.7%
Contains more Vitamin K +677.8%
Contains more Vitamin B1 +409%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +108.9%
Contains more Folate +21%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +630%
Contains more Vitamin E +195.7%
Contains more Vitamin C +669.2%
Contains more Vitamin B3 +54.5%
Contains more Vitamin B5 +143.7%
Contains more Vitamin K +677.8%
Contains more Vitamin B1 +409%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +108.9%
Contains more Folate +21%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
1
:
4
Walnut
Walnut
Contains more Water +1699.3%
Contains more Protein +661.5%
Contains more Fats +344.8%
Contains more Carbs +60.7%
Contains more Other +12.7%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Water +1699.3%
Contains more Protein +661.5%
Contains more Fats +344.8%
Contains more Carbs +60.7%
Contains more Other +12.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Walnut
Walnut
Contains less Saturated Fat -65.3%
Contains more Polyunsaturated fat +2497.7%
Equal in Monounsaturated Fat - 8.933
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -65.3%
Contains more Polyunsaturated fat +2497.7%
Equal in Monounsaturated Fat - 8.933

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Avocado
Avocado
4
:
1
Walnut
Walnut
Contains more Starch +83.3%
Contains more Glucose +362.5%
Contains more Fructose +33.3%
Contains more Galactose +∞%
Contains more Sucrose +3950%
Avocado
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +83.3%
Contains more Glucose +362.5%
Contains more Fructose +33.3%
Contains more Galactose +∞%
Contains more Sucrose +3950%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Walnut Opinion
Net carbs 1.83g 7.01g Walnut
Protein 2g 15.23g Walnut
Fats 14.66g 65.21g Walnut
Carbs 8.53g 13.71g Walnut
Calories 160kcal 654kcal Walnut
Starch 0.11g 0.06g Avocado
Fructose 0.12g 0.09g Avocado
Sugar 0.66g 2.61g Avocado
Fiber 6.7g 6.7g
Calcium 12mg 98mg Walnut
Iron 0.55mg 2.91mg Walnut
Magnesium 29mg 158mg Walnut
Phosphorus 52mg 346mg Walnut
Potassium 485mg 441mg Avocado
Sodium 7mg 2mg Walnut
Zinc 0.64mg 3.09mg Walnut
Copper 0.19mg 1.586mg Walnut
Manganese 0.142mg 3.414mg Walnut
Selenium 0.4µg 4.9µg Walnut
Vitamin A 146IU 20IU Avocado
Vitamin A RAE 7µg 1µg Avocado
Vitamin E 2.07mg 0.7mg Avocado
Vitamin C 10mg 1.3mg Avocado
Vitamin B1 0.067mg 0.341mg Walnut
Vitamin B2 0.13mg 0.15mg Walnut
Vitamin B3 1.738mg 1.125mg Avocado
Vitamin B5 1.389mg 0.57mg Avocado
Vitamin B6 0.257mg 0.537mg Walnut
Folate 81µg 98µg Walnut
Vitamin K 21µg 2.7µg Avocado
Tryptophan 0.025mg 0.17mg Walnut
Threonine 0.073mg 0.596mg Walnut
Isoleucine 0.084mg 0.625mg Walnut
Leucine 0.143mg 1.17mg Walnut
Lysine 0.132mg 0.424mg Walnut
Methionine 0.038mg 0.236mg Walnut
Phenylalanine 0.097mg 0.711mg Walnut
Valine 0.107mg 0.753mg Walnut
Histidine 0.049mg 0.391mg Walnut
Saturated Fat 2.126g 6.126g Avocado
Monounsaturated Fat 9.799g 8.933g Avocado
Polyunsaturated fat 1.816g 47.174g Walnut
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Avocado
33%
Walnut
Minerals Daily Need Coverage Score
21%
Avocado
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.95g)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 4g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $4.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.