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Grape vs. Avocado — In-Depth Nutrition Comparison

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How are grapes and avocados different?

  • Grapes are richer in manganese, while avocados are higher in vitamin B5, fiber, folate, copper, vitamin E, vitamin B6, vitamin B3, and potassium.
  • Avocados cover your daily need for vitamin B5, 27% more than grapes.
  • Grapes contain 5 times more manganese than avocados. Grapes contain 0.718mg of manganese, while avocados contain 0.142mg.
  • Grapes are lower in saturated fat.

Grapes, american type (slip skin), raw and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Grape vs Avocado 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.
Grape
Grape
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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 +16.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +405.6%
Contains more MagnesiumMagnesium +480%
Contains more PotassiumPotassium +153.9%
Contains more IronIron +89.7%
Contains more CopperCopper +375%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +420%
Contains more SeleniumSelenium +300%

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.
Grape
Grape
1
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 13% 0% 1.7% 3.8% 23% 13% 5.6% 1.4% 25% 0% 37% 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 B1Vitamin B1 +37.3%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +989.5%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +479.3%
Contains more Vitamin B5Vitamin B5 +5687.5%
Contains more Vitamin B6Vitamin B6 +133.6%
Contains more Vitamin KVitamin K +43.8%
Contains more FolateFolate +1925%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grape Avocado DV% diff.
Vitamin B5 0.024mg 1.389mg 27%
Manganese 0.718mg 0.142mg 25%
Monounsaturated fat 0.014g 9.799g 24%
Fiber 0.9g 6.7g 23%
Fats 0.35g 14.66g 22%
Folate 4µg 81µg 19%
Copper 0.04mg 0.19mg 17%
Vitamin E 0.19mg 2.07mg 13%
Vitamin B6 0.11mg 0.257mg 11%
Polyunsaturated fat 0.102g 1.816g 11%
Potassium 191mg 485mg 9%
Vitamin B3 0.3mg 1.738mg 9%
Saturated fat 0.114g 2.126g 9%
Vitamin C 4mg 10mg 7%
Magnesium 5mg 29mg 6%
Phosphorus 10mg 52mg 6%
Vitamin B2 0.057mg 0.13mg 6%
Calories 67kcal 160kcal 5%
Zinc 0.04mg 0.64mg 5%
Vitamin K 14.6µg 21µg 5%
Protein 0.63g 2g 3%
Carbs 17.15g 8.53g 3%
Iron 0.29mg 0.55mg 3%
Vitamin B1 0.092mg 0.067mg 2%
Choline 5.6mg 14.2mg 2%
Selenium 0.1µg 0.4µg 1%
Protein per 100 calories 0.94g 1.3g N/A
Calories per 10 g protein 1063kcal 800kcal N/A
Weight per 100 calories 149g 63g N/A
Unsaturated / Saturated Fat ratio 1 5.5 N/A
Net carbs 16.25g 1.83g N/A
Calcium 14mg 12mg 0%
Sugar 16.25g 0.66g N/A
Starch 0.11g 0%
Sodium 2mg 7mg 0%
Vitamin A 5µg 7µg 0%
Tryptophan 0.003mg 0.025mg 0%
Threonine 0.017mg 0.073mg 0%
Isoleucine 0.005mg 0.084mg 0%
Leucine 0.013mg 0.143mg 0%
Lysine 0.014mg 0.132mg 0%
Methionine 0.021mg 0.038mg 0%
Phenylalanine 0.013mg 0.097mg 0%
Valine 0.017mg 0.107mg 0%
Histidine 0.023mg 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
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 +101.1%
Contains more ProteinProtein +217.5%
Contains more FatsFats +4088.6%
Contains more OtherOther +177.2%
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 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 -94.6%
Contains more Mono. FatMonounsaturated fat +69892.9%
Contains more Poly. FatPolyunsaturated fat +1680.4%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.