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  6. Gratin vs. Avocado

Gratin vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between gratin and avocadoes

  • Gratin has more calcium and phosphorus; however, avocadoes are richer in vitamin B5, fiber, folate, and vitamin B6.
  • Avocadoes cover your daily vitamin B5 needs 20% more than gratin.

Specific food types used in this comparison are Potatoes, au gratin, home-prepared from recipe using butter and Avocados, raw, all commercial varieties.

Infographic

Gratin 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.
Gratin
Gratin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 +891.7%
Contains more IronIron +16.4%
Contains more PhosphorusPhosphorus +117.3%
Contains more ManganeseManganese +13.4%
Contains more SeleniumSelenium +575%
Contains more MagnesiumMagnesium +45%
Contains more PotassiumPotassium +22.5%
Contains more CopperCopper +18.8%
Contains less SodiumSodium -98.4%
~equal in Zinc ~0.64mg

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.
Gratin
Gratin
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +814.3%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B5Vitamin B5 +258.9%
Contains more Vitamin B6Vitamin B6 +47.7%
Contains more FolateFolate +636.4%
~equal in Vitamin C ~10mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Gratin Avocado DV% diff.
Vitamin B5 0.387mg 1.389mg 20%
Fiber 1.8g 6.7g 20%
Monounsaturated fat 2.149g 9.799g 19%
Sodium 433mg 7mg 19%
Folate 11µg 81µg 18%
Vitamin K 21µg 18%
Vitamin E 2.07mg 14%
Saturated fat 4.733g 2.126g 12%
Fats 7.59g 14.66g 11%
Calcium 119mg 12mg 11%
Polyunsaturated fat 0.276g 1.816g 10%
Phosphorus 113mg 52mg 9%
Cholesterol 23mg 0mg 8%
Protein 5.06g 2g 6%
Vitamin B6 0.174mg 0.257mg 6%
Vitamin A 64µg 7µg 6%
Vitamin B3 0.993mg 1.738mg 5%
Selenium 2.7µg 0.4µg 4%
Choline 14.2mg 3%
Potassium 396mg 485mg 3%
Copper 0.16mg 0.19mg 3%
Magnesium 20mg 29mg 2%
Carbs 11.27g 8.53g 1%
Calories 132kcal 160kcal 1%
Vitamin B2 0.116mg 0.13mg 1%
Manganese 0.161mg 0.142mg 1%
Iron 0.64mg 0.55mg 1%
Vitamin C 9.9mg 10mg 0%
Net carbs 9.47g 1.83g N/A
Sugar 0.66g N/A
Zinc 0.69mg 0.64mg 0%
Starch 0.11g 0%
Vitamin B1 0.064mg 0.067mg 0%
Tryptophan 0.07mg 0.025mg 0%
Threonine 0.192mg 0.073mg 0%
Isoleucine 0.284mg 0.084mg 0%
Leucine 0.443mg 0.143mg 0%
Lysine 0.381mg 0.132mg 0%
Methionine 0.117mg 0.038mg 0%
Phenylalanine 0.254mg 0.097mg 0%
Valine 0.325mg 0.107mg 0%
Histidine 0.151mg 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
Gratin
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 ProteinProtein +153%
Contains more CarbsCarbs +32.1%
Contains more OtherOther +31.6%
Contains more FatsFats +93.1%
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gratin
Gratin
0
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 -55.1%
Contains more Mono. FatMonounsaturated fat +356%
Contains more Poly. FatPolyunsaturated fat +558%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.