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  6. Cereal vs. Avocado

Cereal vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between Cereal and Avocado

  • Cereal is higher than Avocado in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Zinc, Vitamin C, and Manganese.
  • Cereal covers your daily Vitamin B1 needs 518% more than Avocado.
  • Cereal contains 116 times more Vitamin A RAE than Avocado. While Cereal contains 814µg of Vitamin A RAE, Avocado contains only 7µg.
  • The amount of Sodium in Avocado is lower.

Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Avocados, raw, all commercial varieties.

Infographic

Cereal 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.
Cereal
Cereal
5
:
5
Avocado
Avocado
Contains more Iron +6092.7%
Contains more Phosphorus +48.1%
Contains more Zinc +1087.5%
Contains more Manganese +456.3%
Contains more Selenium +1475%
Contains more Calcium +20%
Contains more Magnesium +52.6%
Contains more Potassium +361.9%
Contains less Sodium -99.1%
Contains more Copper +38.7%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Iron +6092.7%
Contains more Phosphorus +48.1%
Contains more Zinc +1087.5%
Contains more Manganese +456.3%
Contains more Selenium +1475%
Contains more Calcium +20%
Contains more Magnesium +52.6%
Contains more Potassium +361.9%
Contains less Sodium -99.1%
Contains more Copper +38.7%

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.
Cereal
Cereal
6
:
6
Avocado
Avocado
Contains more Vitamin A +1812.3%
Contains more Vitamin C +285%
Contains more Vitamin B1 +9285.1%
Contains more Vitamin B2 +2876.9%
Contains more Vitamin B3 +1604.3%
Contains more Vitamin B6 +2229.2%
Contains more Vitamin E +2487.5%
Contains more Vitamin B5 +514.6%
Contains more Vitamin K +∞%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Avocado
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 +1812.3%
Contains more Vitamin C +285%
Contains more Vitamin B1 +9285.1%
Contains more Vitamin B2 +2876.9%
Contains more Vitamin B3 +1604.3%
Contains more Vitamin B6 +2229.2%
Contains more Vitamin E +2487.5%
Contains more Vitamin B5 +514.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
3
:
2
Avocado
Avocado
Contains more Protein +203%
Contains more Carbs +918.2%
Contains more Other +41.1%
Contains more Fats +1257.4%
Contains more Water +1837.3%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Avocado
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 Protein +203%
Contains more Carbs +918.2%
Contains more Other +41.1%
Contains more Fats +1257.4%
Contains more Water +1837.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Avocado
Avocado
Contains less Saturated Fat -87.8%
Contains more Monounsaturated Fat +4703.4%
Contains more Polyunsaturated fat +413%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -87.8%
Contains more Monounsaturated Fat +4703.4%
Contains more Polyunsaturated fat +413%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
Cereal
3
:
3
Avocado
Avocado
Contains more Sucrose +16133.3%
Contains more Fructose +116.7%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +37%
Contains more Galactose +∞%
Cereal
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
Avocado
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 Sucrose +16133.3%
Contains more Fructose +116.7%
Contains more Maltose +∞%
Contains more Starch +∞%
Contains more Glucose +37%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cereal Avocado Opinion
Net carbs 85.45g 1.83g Cereal
Protein 6.06g 2g Cereal
Fats 1.08g 14.66g Avocado
Carbs 86.85g 8.53g Cereal
Calories 378kcal 160kcal Cereal
Starch 0.11g Avocado
Fructose 0.26g 0.12g Cereal
Sugar 10.35g 0.66g Avocado
Fiber 1.4g 6.7g Avocado
Calcium 10mg 12mg Avocado
Iron 34.06mg 0.55mg Cereal
Magnesium 19mg 29mg Avocado
Phosphorus 77mg 52mg Cereal
Potassium 105mg 485mg Avocado
Sodium 795mg 7mg Avocado
Zinc 7.6mg 0.64mg Cereal
Copper 0.137mg 0.19mg Avocado
Manganese 0.79mg 0.142mg Cereal
Selenium 6.3µg 0.4µg Cereal
Vitamin A 2792IU 146IU Cereal
Vitamin A RAE 814µg 7µg Cereal
Vitamin E 0.08mg 2.07mg Avocado
Vitamin C 38.5mg 10mg Cereal
Vitamin B1 6.288mg 0.067mg Cereal
Vitamin B2 3.87mg 0.13mg Cereal
Vitamin B3 29.62mg 1.738mg Cereal
Vitamin B5 0.226mg 1.389mg Avocado
Vitamin B6 5.986mg 0.257mg Cereal
Folate 81µg Avocado
Vitamin K 0µg 21µg Avocado
Tryptophan 0.066mg 0.025mg Cereal
Threonine 0.241mg 0.073mg Cereal
Isoleucine 0.26mg 0.084mg Cereal
Leucine 0.767mg 0.143mg Cereal
Lysine 0.113mg 0.132mg Avocado
Methionine 0.13mg 0.038mg Cereal
Phenylalanine 0.365mg 0.097mg Cereal
Valine 0.344mg 0.107mg Cereal
Histidine 0.162mg 0.049mg Cereal
Saturated Fat 0.26g 2.126g Cereal
Monounsaturated Fat 0.204g 9.799g Avocado
Polyunsaturated fat 0.354g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
393%
Cereal
35%
Avocado
Minerals Daily Need Coverage Score
183%
Cereal
21%
Avocado

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 1.866g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.8)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 9.69g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 788mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 29)
Which food is richer in minerals?
?
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.
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. 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.