Avocado vs. Walnut — In-Depth Nutrition Comparison
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Important differences between avocados and walnut
- Avocados have less copper, manganese, fats, phosphorus, protein, magnesium, iron, vitamin B1, zinc, and vitamin B6.
- Walnut's daily need coverage for copper is 155% more.
- Avocados have a higher glycemic index than walnut.
The food varieties used in the comparison are Avocados, raw, all commercial varieties and Nuts, walnuts, english.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
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% |
| Omega-3 (ALA) | 0.111g | 7% | |
| Choline | 14.2mg | 39.2mg | 5% |
| Vitamin B3 | 1.738mg | 1.125mg | 4% |
| Folate | 81µg | 98µg | 4% |
| Carbs | 8.53g | 13.71g | 2% |
| Vitamin B2 | 0.13mg | 0.15mg | 2% |
| Monounsaturated fat | 9.799g | 8.933g | 2% |
| Potassium | 485mg | 441mg | 1% |
| Vitamin A | 7µg | 1µg | 1% |
| Protein per 100 calories | 1.3g | 2.3g | N/A |
| Calories per 10 g protein | 800kcal | 429kcal | N/A |
| Weight per 100 calories | 63g | 15g | N/A |
| Unsaturated / Saturated Fat ratio | 5.5 | 9.2 | N/A |
| 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-6 (Gamma-linolenic 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% |
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
