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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.

Infographic

Bean raw vs Avocado infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
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 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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
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
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
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 StarchStarch +30963.6%
Contains more SucroseSucrose +3200%
Contains more GlucoseGlucose +184.6%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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 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?

ok
ok
is better in case of low diet
Bean raw Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
32%
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.