Bean raw vs. Avocado — In-Depth Nutrition Comparison
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How are bean raw and avocadoes different?
- Bean raw has more folate, copper, iron, vitamin B1, phosphorus, selenium, manganese, fiber, magnesium, and potassium than avocadoes.
- Daily need coverage for folate for bean raw is 111% higher.
- Bean raw contains 70 times more selenium than avocadoes. While bean raw contains 27.9µg of selenium, avocadoes contain only 0.4µg.
Beans, pinto, mature seeds, raw and Avocados, raw, all commercial varieties are the varieties 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 | +506.9% |
| Contains more CalciumCalcium | +841.7% |
| Contains more PotassiumPotassium | +187.2% |
| Contains more IronIron | +821.8% |
| Contains more CopperCopper | +370% |
| Contains more ZincZinc | +256.3% |
| Contains more PhosphorusPhosphorus | +690.4% |
| Contains more ManganeseManganese | +708.5% |
| Contains more SeleniumSelenium | +6875% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin B1Vitamin B1 | +964.2% |
| Contains more Vitamin B2Vitamin B2 | +63.1% |
| Contains more Vitamin B6Vitamin B6 | +84.4% |
| Contains more FolateFolate | +548.1% |
| Contains more CholineCholine | +366.2% |
| Contains more Vitamin CVitamin C | +58.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +885.7% |
| Contains more Vitamin B3Vitamin B3 | +48% |
| Contains more Vitamin B5Vitamin B5 | +76.9% |
| Contains more Vitamin KVitamin K | +275% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +971% |
| Contains more CarbsCarbs | +633.3% |
| Contains more OtherOther | +119.6% |
| Contains more FatsFats | +1091.9% |
| Contains more WaterWater | +546.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.9% |
| Contains more Mono. FatMonounsaturated fat | +4179% |
| Contains more Poly. FatPolyunsaturated fat | +346.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +30963.6% |
| Contains more SucroseSucrose | +3200% |
| Contains more GlucoseGlucose | +184.6% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
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~equal in
Maltose
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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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 525µg | 81µg | 111% |
| Copper | 0.893mg | 0.19mg | 78% |
| Iron | 5.07mg | 0.55mg | 57% |
| Vitamin B1 | 0.713mg | 0.067mg | 54% |
| Phosphorus | 411mg | 52mg | 51% |
| Selenium | 27.9µg | 0.4µg | 50% |
| Manganese | 1.148mg | 0.142mg | 44% |
| Protein | 21.42g | 2g | 39% |
| Magnesium | 176mg | 29mg | 35% |
| Fiber | 15.5g | 6.7g | 35% |
| Potassium | 1393mg | 485mg | 27% |
| Monounsaturated fat | 0.229g | 9.799g | 24% |
| Fats | 1.23g | 14.66g | 21% |
| Carbs | 62.55g | 8.53g | 18% |
| Vitamin B6 | 0.474mg | 0.257mg | 17% |
| Zinc | 2.28mg | 0.64mg | 15% |
| Starch | 34.17g | 0.11g | 14% |
| Vitamin K | 5.6µg | 21µg | 13% |
| Vitamin B5 | 0.785mg | 1.389mg | 12% |
| Vitamin E | 0.21mg | 2.07mg | 12% |
| Calcium | 113mg | 12mg | 10% |
| Choline | 66.2mg | 14.2mg | 9% |
| Saturated fat | 0.235g | 2.126g | 9% |
| Polyunsaturated fat | 0.407g | 1.816g | 9% |
| Calories | 347kcal | 160kcal | 9% |
| Vitamin B2 | 0.212mg | 0.13mg | 6% |
| Vitamin B3 | 1.174mg | 1.738mg | 4% |
| Vitamin C | 6.3mg | 10mg | 4% |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 47.05g | 1.83g | N/A |
| Sugar | 2.11g | 0.66g | N/A |
| Sodium | 12mg | 7mg | 0% |
| Tryptophan | 0.237mg | 0.025mg | 0% |
| Threonine | 0.81mg | 0.073mg | 0% |
| Isoleucine | 0.871mg | 0.084mg | 0% |
| Leucine | 1.558mg | 0.143mg | 0% |
| Lysine | 1.356mg | 0.132mg | 0% |
| Methionine | 0.259mg | 0.038mg | 0% |
| Phenylalanine | 1.095mg | 0.097mg | 0% |
| Valine | 0.998mg | 0.107mg | 0% |
| Histidine | 0.556mg | 0.049mg | 0% |
| Fructose | 0g | 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
67%
32%
Minerals Daily Need Coverage Score
131%
21%
Comparison summary
Which food is lower in Saturated fat?
Bean raw is lower in Saturated fat (difference - 1.891g)
Which food is lower in glycemic index?
Bean raw is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Bean raw is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 1.45g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 5mg)
Which food is cheaper?
Avocado is cheaper (difference - $0.7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.