Beans vs. Avocado — In-Depth Nutrition Comparison
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What are the main differences between beans and avocadoes?
- Beans are richer in selenium, phosphorus, and vitamin B1, while avocadoes are higher in vitamin K, folate, vitamin E, vitamin B6, vitamin B3, and vitamin C.
- Avocadoes' daily need coverage for vitamin K is 17% higher.
- Avocadoes have 11 times less selenium than beans. Beans have 4.5µg of selenium, while avocadoes have 0.4µg.
- Beans are lower in saturated fat.
We used Beans, baked, canned, no salt added and Avocados, raw, all commercial varieties types in this comparison.
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.
| Contains more CalciumCalcium | +316.7% |
| Contains more ZincZinc | +118.8% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +1025% |
| Contains more PotassiumPotassium | +63.9% |
| Contains more IronIron | +89.7% |
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 | +123.9% |
| Contains more CholineCholine | +116.9% |
| Contains more Vitamin CVitamin C | +222.6% |
| Contains more Vitamin AVitamin A | +40% |
| Contains more Vitamin EVitamin E | +1280% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +304.2% |
| Contains more Vitamin B6Vitamin B6 | +97.7% |
| Contains more Vitamin KVitamin K | +2525% |
| Contains more FolateFolate | +237.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.389mg | 28% | |
| Monounsaturated fat | 0.035g | 9.799g | 24% |
| Fats | 0.4g | 14.66g | 22% |
| Vitamin K | 0.8µg | 21µg | 17% |
| Folate | 24µg | 81µg | 14% |
| Vitamin E | 0.15mg | 2.07mg | 13% |
| Polyunsaturated fat | 0.172g | 1.816g | 11% |
| Vitamin B6 | 0.13mg | 0.257mg | 10% |
| Saturated fat | 0.103g | 2.126g | 9% |
| Vitamin B3 | 0.43mg | 1.738mg | 8% |
| Vitamin C | 3.1mg | 10mg | 8% |
| Selenium | 4.5µg | 0.4µg | 7% |
| Zinc | 1.4mg | 0.64mg | 7% |
| Vitamin B1 | 0.15mg | 0.067mg | 7% |
| Phosphorus | 104mg | 52mg | 7% |
| Potassium | 296mg | 485mg | 6% |
| Manganese | 0.142mg | 6% | |
| Protein | 4.8g | 2g | 6% |
| Vitamin B2 | 0.06mg | 0.13mg | 5% |
| Fiber | 5.5g | 6.7g | 5% |
| Carbs | 20.49g | 8.53g | 4% |
| Calcium | 50mg | 12mg | 4% |
| Choline | 30.8mg | 14.2mg | 3% |
| Calories | 105kcal | 160kcal | 3% |
| Iron | 0.29mg | 0.55mg | 3% |
| Copper | 0.206mg | 0.19mg | 2% |
| Magnesium | 32mg | 29mg | 1% |
| Net carbs | 14.99g | 1.83g | N/A |
| Sugar | 7.78g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 1mg | 7mg | 0% |
| Vitamin A | 5µg | 7µg | 0% |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 0.049mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +140% |
| Contains more CarbsCarbs | +140.2% |
| Contains more FatsFats | +3565% |
~equal in
Water
~73.23g
~equal in
Other
~1.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.2% |
| Contains more Mono. FatMonounsaturated fat | +27897.1% |
| Contains more Poly. FatPolyunsaturated fat | +955.8% |
