Avocado vs. Walnut — In-Depth Nutrition Comparison
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Important differences between avocadoes and walnut
- Avocadoes have 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.
- Avocadoes have 2 times more vitamin B5 than walnut. Avocadoes have 1.389mg of vitamin B5, while walnut has 0.57mg.
- Avocadoes are lower in saturated fat.
- Avocadoes have a higher glycemic index than walnut.
The food varieties used in the comparison are Avocados, raw, all commercial varieties and Nuts, walnuts, english.
Infographic
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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 | +444.8% |
| Contains more CalciumCalcium | +716.7% |
| Contains more IronIron | +429.1% |
| Contains more CopperCopper | +734.7% |
| Contains more ZincZinc | +382.8% |
| Contains more PhosphorusPhosphorus | +565.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +2304.2% |
| Contains more SeleniumSelenium | +1125% |
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 | +669.2% |
| Contains more Vitamin AVitamin A | +600% |
| Contains more Vitamin EVitamin E | +195.7% |
| Contains more Vitamin B3Vitamin B3 | +54.5% |
| Contains more Vitamin B5Vitamin B5 | +143.7% |
| Contains more Vitamin KVitamin K | +677.8% |
| Contains more Vitamin B1Vitamin B1 | +409% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +108.9% |
| Contains more FolateFolate | +21% |
| Contains more CholineCholine | +176.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.816g | 47.174g | 302% |
| Copper | 0.19mg | 1.586mg | 155% |
| Manganese | 0.142mg | 3.414mg | 142% |
| Fats | 14.66g | 65.21g | 78% |
| Phosphorus | 52mg | 346mg | 42% |
| Magnesium | 29mg | 158mg | 31% |
| Iron | 0.55mg | 2.91mg | 30% |
| Protein | 2g | 15.23g | 26% |
| Calories | 160kcal | 654kcal | 25% |
| Vitamin B1 | 0.067mg | 0.341mg | 23% |
| Zinc | 0.64mg | 3.09mg | 22% |
| Vitamin B6 | 0.257mg | 0.537mg | 22% |
| Saturated fat | 2.126g | 6.126g | 18% |
| Vitamin B5 | 1.389mg | 0.57mg | 16% |
| Vitamin K | 21µg | 2.7µg | 15% |
| Vitamin C | 10mg | 1.3mg | 10% |
| Calcium | 12mg | 98mg | 9% |
| Vitamin E | 2.07mg | 0.7mg | 9% |
| Selenium | 0.4µg | 4.9µg | 8% |
| Choline | 14.2mg | 39.2mg | 5% |
| Vitamin B3 | 1.738mg | 1.125mg | 4% |
| Folate | 81µg | 98µg | 4% |
| Monounsaturated fat | 9.799g | 8.933g | 2% |
| Vitamin B2 | 0.13mg | 0.15mg | 2% |
| Carbs | 8.53g | 13.71g | 2% |
| Vitamin A | 7µg | 1µg | 1% |
| Potassium | 485mg | 441mg | 1% |
| Net carbs | 1.83g | 7.01g | N/A |
| Sugar | 0.66g | 2.61g | N/A |
| Fiber | 6.7g | 6.7g | 0% |
| Starch | 0.11g | 0.06g | 0% |
| Sodium | 7mg | 2mg | 0% |
| Tryptophan | 0.025mg | 0.17mg | 0% |
| Threonine | 0.073mg | 0.596mg | 0% |
| Isoleucine | 0.084mg | 0.625mg | 0% |
| Leucine | 0.143mg | 1.17mg | 0% |
| Lysine | 0.132mg | 0.424mg | 0% |
| Methionine | 0.038mg | 0.236mg | 0% |
| Phenylalanine | 0.097mg | 0.711mg | 0% |
| Valine | 0.107mg | 0.753mg | 0% |
| Histidine | 0.049mg | 0.391mg | 0% |
| Fructose | 0.12g | 0.09g | 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
| Contains more WaterWater | +1699.3% |
| Contains more ProteinProtein | +661.5% |
| Contains more FatsFats | +344.8% |
| Contains more CarbsCarbs | +60.7% |
| Contains more OtherOther | +12.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -65.3% |
| Contains more Poly. FatPolyunsaturated fat | +2497.7% |
~equal in
Monounsaturated fat
~8.933g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +83.3% |
| Contains more GlucoseGlucose | +362.5% |
| Contains more FructoseFructose | +33.3% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +3950% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
