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  6. Bean raw vs. Avocado

Bean raw vs. Avocado — In-Depth Nutrition Comparison

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How are Bean raw and Avocado different?

  • Bean raw has more Folate, Copper, Iron, Vitamin B1, Phosphorus, Selenium, Manganese, Fiber, Magnesium, and Potassium than Avocado.
  • Daily need coverage for Folate from Bean raw is 111% higher.
  • Bean raw contains 70 times more Selenium than Avocado. While Bean raw contains 27.9µg of Selenium, Avocado contains only 0.4µg.

Beans, pinto, mature seeds, raw and Avocados, raw, all commercial varieties are the varieties used in this article.

Infographic

Bean raw vs Avocado 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.
Bean raw
Bean raw
9
:
1
Avocado
Avocado
Contains more Calcium +841.7%
Contains more Iron +821.8%
Contains more Magnesium +506.9%
Contains more Phosphorus +690.4%
Contains more Potassium +187.2%
Contains more Zinc +256.3%
Contains more Copper +370%
Contains more Manganese +708.5%
Contains more Selenium +6875%
Contains less Sodium -41.7%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +841.7%
Contains more Iron +821.8%
Contains more Magnesium +506.9%
Contains more Phosphorus +690.4%
Contains more Potassium +187.2%
Contains more Zinc +256.3%
Contains more Copper +370%
Contains more Manganese +708.5%
Contains more Selenium +6875%
Contains less Sodium -41.7%

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.
Bean raw
Bean raw
4
:
6
Avocado
Avocado
Contains more Vitamin B1 +964.2%
Contains more Vitamin B2 +63.1%
Contains more Vitamin B6 +84.4%
Contains more Folate +548.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +885.7%
Contains more Vitamin C +58.7%
Contains more Vitamin B3 +48%
Contains more Vitamin B5 +76.9%
Contains more Vitamin K +275%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin B1 +964.2%
Contains more Vitamin B2 +63.1%
Contains more Vitamin B6 +84.4%
Contains more Folate +548.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +885.7%
Contains more Vitamin C +58.7%
Contains more Vitamin B3 +48%
Contains more Vitamin B5 +76.9%
Contains more Vitamin K +275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Avocado
Avocado
Contains more Protein +971%
Contains more Carbs +633.3%
Contains more Other +119.6%
Contains more Fats +1091.9%
Contains more Water +546.3%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +971%
Contains more Carbs +633.3%
Contains more Other +119.6%
Contains more Fats +1091.9%
Contains more Water +546.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Avocado
Avocado
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +4179%
Contains more Polyunsaturated fat +346.2%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -88.9%
Contains more Monounsaturated Fat +4179%
Contains more Polyunsaturated fat +346.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
3
Avocado
Avocado
Contains more Starch +30963.6%
Contains more Sucrose +3200%
Contains more Glucose +184.6%
Contains more Fructose +∞%
Contains more Galactose +∞%
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +30963.6%
Contains more Sucrose +3200%
Contains more Glucose +184.6%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Avocado Opinion
Net carbs 47.05g 1.83g Bean raw
Protein 21.42g 2g Bean raw
Fats 1.23g 14.66g Avocado
Carbs 62.55g 8.53g Bean raw
Calories 347kcal 160kcal Bean raw
Starch 34.17g 0.11g Bean raw
Fructose 0g 0.12g Avocado
Sugar 2.11g 0.66g Avocado
Fiber 15.5g 6.7g Bean raw
Calcium 113mg 12mg Bean raw
Iron 5.07mg 0.55mg Bean raw
Magnesium 176mg 29mg Bean raw
Phosphorus 411mg 52mg Bean raw
Potassium 1393mg 485mg Bean raw
Sodium 12mg 7mg Avocado
Zinc 2.28mg 0.64mg Bean raw
Copper 0.893mg 0.19mg Bean raw
Manganese 1.148mg 0.142mg Bean raw
Selenium 27.9µg 0.4µg Bean raw
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 0.21mg 2.07mg Avocado
Vitamin C 6.3mg 10mg Avocado
Vitamin B1 0.713mg 0.067mg Bean raw
Vitamin B2 0.212mg 0.13mg Bean raw
Vitamin B3 1.174mg 1.738mg Avocado
Vitamin B5 0.785mg 1.389mg Avocado
Vitamin B6 0.474mg 0.257mg Bean raw
Folate 525µg 81µg Bean raw
Vitamin K 5.6µg 21µg Avocado
Tryptophan 0.237mg 0.025mg Bean raw
Threonine 0.81mg 0.073mg Bean raw
Isoleucine 0.871mg 0.084mg Bean raw
Leucine 1.558mg 0.143mg Bean raw
Lysine 1.356mg 0.132mg Bean raw
Methionine 0.259mg 0.038mg Bean raw
Phenylalanine 1.095mg 0.097mg Bean raw
Valine 0.998mg 0.107mg Bean raw
Histidine 0.556mg 0.049mg Bean raw
Saturated Fat 0.235g 2.126g Bean raw
Monounsaturated Fat 0.229g 9.799g Avocado
Polyunsaturated fat 0.407g 1.816g 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
Bean raw Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
70%
Bean raw
35%
Avocado
Minerals Daily Need Coverage Score
131%
Bean raw
21%
Avocado

Comparison summary

Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 1.891g)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 5mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.7)
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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.