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  6. Fruit salad vs. Avocado

Fruit salad vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between fruit salad and avocados

  • The amount of vitamin B5, fiber, fats, folate, vitamin B6, copper, potassium, vitamin B2, and vitamin B3 in avocados is higher than in fruit salad.
  • Avocados cover your daily vitamin B5 needs 27% more than fruit salad.
  • Fruit salad contains less saturated fat.
  • Fruit salad has a higher glycemic index. The glycemic index of fruit salad is 54, while the glycemic index of avocados is 40.

Specific food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Avocados, raw, all commercial varieties.

Infographic

Fruit salad vs Avocado infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 less SodiumSodium -28.6%
Contains more MagnesiumMagnesium +262.5%
Contains more PotassiumPotassium +318.1%
Contains more IronIron +120%
Contains more CopperCopper +280%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +271.4%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~12mg
~equal in Manganese ~0.142mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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 11% 0% 10% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 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 +328.6%
Contains more Vitamin CVitamin C +203%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +509.1%
Contains more Vitamin B2Vitamin B2 +828.6%
Contains more Vitamin B3Vitamin B3 +388.2%
Contains more Vitamin B5Vitamin B5 +2520.8%
Contains more Vitamin B6Vitamin B6 +851.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Avocado DV% diff.
Vitamin B5 0.053mg 1.389mg 27%
Monounsaturated fat 0.005g 9.799g 24%
Fats 0.03g 14.66g 23%
Fiber 1g 6.7g 23%
Folate 3µg 81µg 20%
Vitamin B6 0.027mg 0.257mg 18%
Vitamin K 21µg 18%
Copper 0.05mg 0.19mg 16%
Vitamin E 2.07mg 14%
Polyunsaturated fat 0.011g 1.816g 12%
Potassium 116mg 485mg 11%
Saturated fat 0.004g 2.126g 10%
Vitamin B2 0.014mg 0.13mg 9%
Vitamin B3 0.356mg 1.738mg 9%
Vitamin C 3.3mg 10mg 7%
Omega-3 (ALA) 0.111g 7%
Calories 50kcal 160kcal 6%
Magnesium 8mg 29mg 5%
Zinc 0.14mg 0.64mg 5%
Phosphorus 14mg 52mg 5%
Vitamin B1 0.011mg 0.067mg 5%
Iron 0.25mg 0.55mg 4%
Protein 0.51g 2g 3%
Vitamin A 30µg 7µg 3%
Choline 14.2mg 3%
Carbs 13.05g 8.53g 2%
Selenium 0.4µg 1%
Protein per 100 calories 1g 1.3g N/A
Calories per 10 g protein 980kcal 800kcal N/A
Weight per 100 calories 200g 63g N/A
Unsaturated / Saturated Fat ratio 4 5.5 N/A
Net carbs 12.05g 1.83g N/A
Calcium 11mg 12mg 0%
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 5mg 7mg 0%
Manganese 0.151mg 0.142mg 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-6 (Gamma-linolenic acid) 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 CarbsCarbs +53%
Contains more WaterWater +17.6%
Contains more ProteinProtein +292.2%
Contains more FatsFats +48766.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -99.8%
Contains more Mono. FatMonounsaturated fat +195880%
Contains more Poly. FatPolyunsaturated fat +16409.1%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.