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Butter vs. Avocado — In-Depth Nutrition Comparison

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Important differences between Butter and Avocado

  • Butter has more Vitamin A RAE, however, Avocado has more Fiber, Vitamin B5, Vitamin B6, Folate, Copper, Potassium, and Vitamin K.
  • Butter's daily need coverage for Saturated Fat is 242% more.

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
2
:
Contains more Calcium +100%
Contains more Selenium +150%
Contains more Iron +2650%
Contains more Magnesium +1350%
Contains more Phosphorus +116.7%
Contains more Potassium +1920.8%
Contains less Sodium -36.4%
Contains more Zinc +611.1%
Contains more Copper +1087.5%
Contains more Manganese +3450%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 1% 2% 11% 3% 2% 3% 6% 1% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +100%
Contains more Selenium +150%
Contains more Iron +2650%
Contains more Magnesium +1350%
Contains more Phosphorus +116.7%
Contains more Potassium +1920.8%
Contains less Sodium -36.4%
Contains more Zinc +611.1%
Contains more Copper +1087.5%
Contains more Manganese +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
3
:
Contains more Vitamin A +1611.6%
Contains more Vitamin E +12.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1240%
Contains more Vitamin B2 +282.4%
Contains more Vitamin B3 +4038.1%
Contains more Vitamin B5 +1162.7%
Contains more Vitamin B6 +8466.7%
Contains more Folate +2600%
Contains more Vitamin K +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 150% 47% 0% 0% 2% 8% 1% 7% 1% 3% 22% 18%
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 A +1611.6%
Contains more Vitamin E +12.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1240%
Contains more Vitamin B2 +282.4%
Contains more Vitamin B3 +4038.1%
Contains more Vitamin B5 +1162.7%
Contains more Vitamin B6 +8466.7%
Contains more Folate +2600%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
1
:
Contains more Fats +453.3%
Contains more Protein +135.3%
Contains more Carbs +14116.7%
Contains more Water +308.2%
Contains more Other +3850%
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 Fats +453.3%
Contains more Protein +135.3%
Contains more Carbs +14116.7%
Contains more Water +308.2%
Contains more Other +3850%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
2
:
Contains more Monounsaturated Fat +139.1%
Contains more Polyunsaturated fat +65.7%
Contains less Saturated Fat -95.8%
66% 30% 4%
Saturated Fat: 50.489 g
Monounsaturated Fat: 23.43 g
Polyunsaturated fat: 3.01 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains more Monounsaturated Fat +139.1%
Contains more Polyunsaturated fat +65.7%
Contains less Saturated Fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter Avocado Opinion
Net carbs 0.06g 1.83g Avocado
Protein 0.85g 2g Avocado
Fats 81.11g 14.66g Butter
Carbs 0.06g 8.53g Avocado
Calories 717kcal 160kcal Butter
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.06g 0.66g Butter
Fiber 0g 6.7g Avocado
Calcium 24mg 12mg Butter
Iron 0.02mg 0.55mg Avocado
Magnesium 2mg 29mg Avocado
Phosphorus 24mg 52mg Avocado
Potassium 24mg 485mg Avocado
Sodium 11mg 7mg Avocado
Zinc 0.09mg 0.64mg Avocado
Copper 0.016mg 0.19mg Avocado
Manganese 0.004mg 0.142mg Avocado
Selenium 1µg 0.4µg Butter
Vitamin A 2499IU 146IU Butter
Vitamin A RAE 684µg 7µg Butter
Vitamin E 2.32mg 2.07mg Butter
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.005mg 0.067mg Avocado
Vitamin B2 0.034mg 0.13mg Avocado
Vitamin B3 0.042mg 1.738mg Avocado
Vitamin B5 0.11mg 1.389mg Avocado
Vitamin B6 0.003mg 0.257mg Avocado
Folate 3µg 81µg Avocado
Vitamin B12 0.17µg 0µg Butter
Vitamin K 7µg 21µg Avocado
Tryptophan 0.012mg 0.025mg Avocado
Threonine 0.038mg 0.073mg Avocado
Isoleucine 0.051mg 0.084mg Avocado
Leucine 0.083mg 0.143mg Avocado
Lysine 0.067mg 0.132mg Avocado
Methionine 0.021mg 0.038mg Avocado
Phenylalanine 0.041mg 0.097mg Avocado
Valine 0.057mg 0.107mg Avocado
Histidine 0.023mg 0.049mg Avocado
Cholesterol 215mg 0mg Avocado
Saturated Fat 50.489g 2.126g Avocado
Monounsaturated Fat 23.43g 9.799g Butter
Polyunsaturated fat 3.01g 1.816g Butter
Omega-6 - Linoleic acid 2.166g Butter
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.315g 0.111g Butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Butter
35%
Avocado
Minerals Daily Need Coverage Score
4%
Butter
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 0.6g)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 40)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 4mg)
Which food is lower in Cholesterol?
Avocado
Avocado is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 48.363g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.8)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins

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.