Avocado vs. Flour — In-Depth Nutrition Comparison
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How are avocadoes and flour different?
- Avocadoes are 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 for selenium, 61% more than avocadoes.
- Avocadoes contain 70 times more vitamin K than flour. Avocadoes contain 21µg of vitamin K, while flour contains 0.3µg.
- Flour has a higher glycemic index (72) than avocadoes (40).
Avocados, raw, all commercial varieties and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.
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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 | +31.8% |
| Contains more PotassiumPotassium | +353.3% |
| Contains more CopperCopper | +31.9% |
| Contains more CalciumCalcium | +25% |
| Contains more IronIron | +743.6% |
| Contains more PhosphorusPhosphorus | +107.7% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +380.3% |
| Contains more SeleniumSelenium | +8375% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3350% |
| Contains more Vitamin B5Vitamin B5 | +217.1% |
| Contains more Vitamin B6Vitamin B6 | +484.1% |
| Contains more Vitamin KVitamin K | +6900% |
| Contains more CholineCholine | +36.5% |
| Contains more Vitamin B1Vitamin B1 | +1071.6% |
| Contains more Vitamin B2Vitamin B2 | +280% |
| Contains more Vitamin B3Vitamin B3 | +239.7% |
| Contains more FolateFolate | +125.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1395.9% |
| Contains more WaterWater | +514.3% |
| Contains more OtherOther | +243.5% |
| Contains more ProteinProtein | +416.5% |
| Contains more CarbsCarbs | +794.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11163.2% |
| Contains more Poly. FatPolyunsaturated fat | +339.7% |
| Contains less Sat. FatSaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 0.4µg | 33.9µg | 61% |
| Vitamin B1 | 0.067mg | 0.785mg | 60% |
| Iron | 0.55mg | 4.64mg | 51% |
| Vitamin B2 | 0.13mg | 0.494mg | 28% |
| Folate | 81µg | 183µg | 26% |
| Vitamin B3 | 1.738mg | 5.904mg | 26% |
| Monounsaturated fat | 9.799g | 0.087g | 24% |
| Carbs | 8.53g | 76.31g | 23% |
| Manganese | 0.142mg | 0.682mg | 23% |
| Fats | 14.66g | 0.98g | 21% |
| Vitamin B5 | 1.389mg | 0.438mg | 19% |
| Vitamin K | 21µg | 0.3µg | 17% |
| Protein | 2g | 10.33g | 17% |
| Vitamin B6 | 0.257mg | 0.044mg | 16% |
| Fiber | 6.7g | 2.7g | 16% |
| Vitamin E | 2.07mg | 0.06mg | 13% |
| Potassium | 485mg | 107mg | 11% |
| Vitamin C | 10mg | 0mg | 11% |
| Calories | 160kcal | 364kcal | 10% |
| Polyunsaturated fat | 1.816g | 0.413g | 9% |
| Saturated fat | 2.126g | 0.155g | 9% |
| Phosphorus | 52mg | 108mg | 8% |
| Copper | 0.19mg | 0.144mg | 5% |
| Magnesium | 29mg | 22mg | 2% |
| Choline | 14.2mg | 10.4mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Zinc | 0.64mg | 0.7mg | 1% |
| Net carbs | 1.83g | 73.61g | N/A |
| Calcium | 12mg | 15mg | 0% |
| Sugar | 0.66g | 0.27g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 7mg | 2mg | 0% |
| Tryptophan | 0.025mg | 0.127mg | 0% |
| Threonine | 0.073mg | 0.281mg | 0% |
| Isoleucine | 0.084mg | 0.357mg | 0% |
| Leucine | 0.143mg | 0.71mg | 0% |
| Lysine | 0.132mg | 0.228mg | 0% |
| Methionine | 0.038mg | 0.183mg | 0% |
| Phenylalanine | 0.097mg | 0.52mg | 0% |
| Valine | 0.107mg | 0.415mg | 0% |
| Histidine | 0.049mg | 0.23mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
46%
Minerals Daily Need Coverage Score
21%
59%
Comparison summary
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 1.971g)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 32)
Which food is cheaper?
Avocado is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.