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  6. Corn raw vs. Avocado

Corn raw vs. Avocado — In-Depth Nutrition Comparison

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The main differences between Corn raw and Avocado

  • Corn raw is richer in Vitamin B1, yet Avocado is richer in Fiber, Vitamin K, Copper, Vitamin B5, Vitamin E , Vitamin B6, Folate, and Potassium.
  • Daily need coverage for Fiber from Avocado is 19% higher.
  • Corn raw contains 2 times more Vitamin B1 than Avocado. Corn raw contains 0.155mg of Vitamin B1, while Avocado contains 0.067mg.
  • Corn raw contains less Saturated Fat.

Food types used in this article are Corn, sweet, yellow, raw and Avocados, raw, all commercial varieties.

Infographic

Corn raw 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.
Corn raw
Corn raw
4
:
6
Avocado
Avocado
Contains more Magnesium +27.6%
Contains more Phosphorus +71.2%
Contains more Manganese +14.8%
Contains more Selenium +50%
Contains more Calcium +500%
Contains more Potassium +79.6%
Contains less Sodium -53.3%
Contains more Zinc +39.1%
Contains more Copper +251.9%
Equal in Iron - 0.55
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Magnesium +27.6%
Contains more Phosphorus +71.2%
Contains more Manganese +14.8%
Contains more Selenium +50%
Contains more Calcium +500%
Contains more Potassium +79.6%
Contains less Sodium -53.3%
Contains more Zinc +39.1%
Contains more Copper +251.9%
Equal in Iron - 0.55

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.
Corn raw
Corn raw
3
:
7
Avocado
Avocado
Contains more Vitamin A +28.1%
Contains more Vitamin B1 +131.3%
Contains more Vitamin E +2857.1%
Contains more Vitamin C +47.1%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B5 +93.7%
Contains more Vitamin B6 +176.3%
Contains more Folate +92.9%
Contains more Vitamin K +6900%
Equal in Vitamin B3 - 1.738
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 +28.1%
Contains more Vitamin B1 +131.3%
Contains more Vitamin E +2857.1%
Contains more Vitamin C +47.1%
Contains more Vitamin B2 +136.4%
Contains more Vitamin B5 +93.7%
Contains more Vitamin B6 +176.3%
Contains more Folate +92.9%
Contains more Vitamin K +6900%
Equal in Vitamin B3 - 1.738

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
3
:
2
Avocado
Avocado
Contains more Protein +63.5%
Contains more Carbs +119.2%
Contains more Fats +985.9%
Contains more Other +150.8%
Equal in Water - 73.23
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +63.5%
Contains more Carbs +119.2%
Contains more Fats +985.9%
Contains more Other +150.8%
Equal in Water - 73.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
1
:
2
Avocado
Avocado
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +2168.3%
Contains more Polyunsaturated fat +272.9%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +2168.3%
Contains more Polyunsaturated fat +272.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Corn raw
Corn raw
4
:
1
Avocado
Avocado
Contains more Starch +5081.8%
Contains more Sucrose +1383.3%
Contains more Glucose +827%
Contains more Fructose +1516.7%
Contains more Galactose +∞%
Corn raw
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 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 Starch +5081.8%
Contains more Sucrose +1383.3%
Contains more Glucose +827%
Contains more Fructose +1516.7%
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.
Corn raw Avocado
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Corn raw Avocado Opinion
Net carbs 16.7g 1.83g Corn raw
Protein 3.27g 2g Corn raw
Fats 1.35g 14.66g Avocado
Carbs 18.7g 8.53g Corn raw
Calories 86kcal 160kcal Avocado
Starch 5.7g 0.11g Corn raw
Fructose 1.94g 0.12g Corn raw
Sugar 6.26g 0.66g Avocado
Fiber 2g 6.7g Avocado
Calcium 2mg 12mg Avocado
Iron 0.52mg 0.55mg Avocado
Magnesium 37mg 29mg Corn raw
Phosphorus 89mg 52mg Corn raw
Potassium 270mg 485mg Avocado
Sodium 15mg 7mg Avocado
Zinc 0.46mg 0.64mg Avocado
Copper 0.054mg 0.19mg Avocado
Manganese 0.163mg 0.142mg Corn raw
Selenium 0.6µg 0.4µg Corn raw
Vitamin A 187IU 146IU Corn raw
Vitamin A RAE 9µg 7µg Corn raw
Vitamin E 0.07mg 2.07mg Avocado
Vitamin C 6.8mg 10mg Avocado
Vitamin B1 0.155mg 0.067mg Corn raw
Vitamin B2 0.055mg 0.13mg Avocado
Vitamin B3 1.77mg 1.738mg Corn raw
Vitamin B5 0.717mg 1.389mg Avocado
Vitamin B6 0.093mg 0.257mg Avocado
Folate 42µg 81µg Avocado
Vitamin K 0.3µg 21µg Avocado
Tryptophan 0.023mg 0.025mg Avocado
Threonine 0.129mg 0.073mg Corn raw
Isoleucine 0.129mg 0.084mg Corn raw
Leucine 0.348mg 0.143mg Corn raw
Lysine 0.137mg 0.132mg Corn raw
Methionine 0.067mg 0.038mg Corn raw
Phenylalanine 0.15mg 0.097mg Corn raw
Valine 0.185mg 0.107mg Corn raw
Histidine 0.089mg 0.049mg Corn raw
Saturated Fat 0.325g 2.126g Corn raw
Monounsaturated Fat 0.432g 9.799g Avocado
Polyunsaturated fat 0.487g 1.816g Avocado
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-6 - Gamma-linoleic acid 0g 0.015g Avocado
Omega-3 - ALA 0.014g 0.111g Avocado

Which food is preferable for your diet?

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

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
18%
Corn raw
35%
Avocado
Minerals Daily Need Coverage Score
17%
Corn raw
21%
Avocado

Comparison summary

Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 1.801g)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 5.6g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 12)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.4)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.