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Butter vs. Avocado — In-Depth Nutrition Comparison

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Important differences between butter and avocados

  • Butter has more vitamin A; however, avocados have more fiber, vitamin B5, vitamin B6, folate, copper, potassium, and vitamin K.
  • Butter's daily need coverage for saturated fat is 242% more.
  • Avocados have a higher glycemic index than butter.

The food varieties used in the comparison are Butter, without salt and Avocados, raw, all commercial varieties.

Infographic

Butter 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.
Butter
Butter
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
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 CalciumCalcium +100%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +1350%
Contains more PotassiumPotassium +1920.8%
Contains more IronIron +2650%
Contains more CopperCopper +1087.5%
Contains more ZincZinc +611.1%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +3450%

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.
Butter
Butter
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin AVitamin A +9671.4%
Contains more Vitamin EVitamin E +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1240%
Contains more Vitamin B2Vitamin B2 +282.4%
Contains more Vitamin B3Vitamin B3 +4038.1%
Contains more Vitamin B5Vitamin B5 +1162.7%
Contains more Vitamin B6Vitamin B6 +8466.7%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +2600%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Butter Avocado DV% diff.
Saturated fat 50.489g 2.126g 220%
Fats 81.11g 14.66g 102%
Vitamin A 684µg 7µg 75%
Cholesterol 215mg 0mg 72%
Monounsaturated fat 23.43g 9.799g 34%
Calories 717kcal 160kcal 28%
Fiber 0g 6.7g 27%
Vitamin B5 0.11mg 1.389mg 26%
Vitamin B6 0.003mg 0.257mg 20%
Folate 3µg 81µg 20%
Copper 0.016mg 0.19mg 19%
Potassium 24mg 485mg 14%
Vitamin K 7µg 21µg 12%
Vitamin C 0mg 10mg 11%
Vitamin B3 0.042mg 1.738mg 11%
Polyunsaturated fat 3.01g 1.816g 8%
Iron 0.02mg 0.55mg 7%
Vitamin B2 0.034mg 0.13mg 7%
Vitamin B12 0.17µg 0µg 7%
Magnesium 2mg 29mg 6%
Manganese 0.004mg 0.142mg 6%
Zinc 0.09mg 0.64mg 5%
Vitamin B1 0.005mg 0.067mg 5%
Phosphorus 24mg 52mg 4%
Carbs 0.06g 8.53g 3%
Protein 0.85g 2g 2%
Vitamin E 2.32mg 2.07mg 2%
Calcium 24mg 12mg 1%
Selenium 1µg 0.4µg 1%
Choline 18.8mg 14.2mg 1%
Protein per 100 calories 0.12g 1.3g N/A
Calories per 10 g protein 8435kcal 800kcal N/A
Weight per 100 calories 14g 63g N/A
Unsaturated / Saturated Fat ratio 0.52 5.5 N/A
Net carbs 0.06g 1.83g N/A
Sugar 0.06g 0.66g N/A
Starch 0.11g 0%
Sodium 11mg 7mg 0%
Tryptophan 0.012mg 0.025mg 0%
Threonine 0.038mg 0.073mg 0%
Isoleucine 0.051mg 0.084mg 0%
Leucine 0.083mg 0.143mg 0%
Lysine 0.067mg 0.132mg 0%
Methionine 0.021mg 0.038mg 0%
Phenylalanine 0.041mg 0.097mg 0%
Valine 0.057mg 0.107mg 0%
Histidine 0.023mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.315g 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 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 FatsFats +453.3%
Contains more ProteinProtein +135.3%
Contains more CarbsCarbs +14116.7%
Contains more WaterWater +308.2%
Contains more OtherOther +3850%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 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 more Mono. FatMonounsaturated fat +139.1%
Contains more Poly. FatPolyunsaturated fat +65.7%
Contains less Sat. FatSaturated fat -95.8%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.