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  6. Avocado vs. Flour

Avocado vs. Flour — In-Depth Nutrition Comparison

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How are Avocado and Flour different?

  • Avocado is richer in Vitamin B5, Vitamin K, and Vitamin B6, while Flour is higher in Selenium, Vitamin B1, Iron, Vitamin B2, Vitamin B3, Folate, and Manganese.
  • Flour covers your daily need of Selenium 61% more than Avocado.
  • Avocado contains 70 times more Vitamin K than Flour. Avocado contains 21µg of Vitamin K, while Flour contains 0.3µg.

Avocados, raw, all commercial varieties and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Avocado vs Flour 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
3
:
7
Flour
Flour
Contains more Magnesium +31.8%
Contains more Potassium +353.3%
Contains more Copper +31.9%
Contains more Calcium +25%
Contains more Iron +743.6%
Contains more Phosphorus +107.7%
Contains less Sodium -71.4%
Contains more Manganese +380.3%
Contains more Selenium +8375%
Equal in Zinc - 0.7
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Magnesium +31.8%
Contains more Potassium +353.3%
Contains more Copper +31.9%
Contains more Calcium +25%
Contains more Iron +743.6%
Contains more Phosphorus +107.7%
Contains less Sodium -71.4%
Contains more Manganese +380.3%
Contains more Selenium +8375%
Equal in Zinc - 0.7

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
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +3350%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +217.1%
Contains more Vitamin B6 +484.1%
Contains more Vitamin K +6900%
Contains more Vitamin B1 +1071.6%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +239.7%
Contains more Folate +125.9%
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%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +3350%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +217.1%
Contains more Vitamin B6 +484.1%
Contains more Vitamin K +6900%
Contains more Vitamin B1 +1071.6%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +239.7%
Contains more Folate +125.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado
Avocado
3
:
2
Flour
Flour
Contains more Fats +1395.9%
Contains more Water +514.3%
Contains more Other +243.5%
Contains more Protein +416.5%
Contains more Carbs +794.6%
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Fats +1395.9%
Contains more Water +514.3%
Contains more Other +243.5%
Contains more Protein +416.5%
Contains more Carbs +794.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado
Avocado
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +11163.2%
Contains more Polyunsaturated fat +339.7%
Contains less Saturated Fat -92.7%
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +11163.2%
Contains more Polyunsaturated fat +339.7%
Contains less Saturated Fat -92.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Flour Opinion
Net carbs 1.83g 73.61g Flour
Protein 2g 10.33g Flour
Fats 14.66g 0.98g Avocado
Carbs 8.53g 76.31g Flour
Calories 160kcal 364kcal Flour
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.66g 0.27g Flour
Fiber 6.7g 2.7g Avocado
Calcium 12mg 15mg Flour
Iron 0.55mg 4.64mg Flour
Magnesium 29mg 22mg Avocado
Phosphorus 52mg 108mg Flour
Potassium 485mg 107mg Avocado
Sodium 7mg 2mg Flour
Zinc 0.64mg 0.7mg Flour
Copper 0.19mg 0.144mg Avocado
Manganese 0.142mg 0.682mg Flour
Selenium 0.4µg 33.9µg Flour
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 0.06mg Avocado
Vitamin C 10mg 0mg Avocado
Vitamin B1 0.067mg 0.785mg Flour
Vitamin B2 0.13mg 0.494mg Flour
Vitamin B3 1.738mg 5.904mg Flour
Vitamin B5 1.389mg 0.438mg Avocado
Vitamin B6 0.257mg 0.044mg Avocado
Folate 81µg 183µg Flour
Vitamin K 21µg 0.3µg Avocado
Tryptophan 0.025mg 0.127mg Flour
Threonine 0.073mg 0.281mg Flour
Isoleucine 0.084mg 0.357mg Flour
Leucine 0.143mg 0.71mg Flour
Lysine 0.132mg 0.228mg Flour
Methionine 0.038mg 0.183mg Flour
Phenylalanine 0.097mg 0.52mg Flour
Valine 0.107mg 0.415mg Flour
Histidine 0.049mg 0.23mg Flour
Saturated Fat 2.126g 0.155g Flour
Monounsaturated Fat 9.799g 0.087g Avocado
Polyunsaturated fat 1.816g 0.413g Avocado
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 Flour
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
50%
Flour
Minerals Daily Need Coverage Score
21%
Avocado
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 1.971g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 32)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.