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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 avocadoes

  • Corn raw is richer in vitamin B1, yet avocadoes are richer in fiber, vitamin K, copper, vitamin B5, vitamin E, vitamin B6, folate, and potassium.
  • Daily need coverage for fiber for avocadoes is 19% higher.
  • Corn raw contains 2 times more vitamin B1 than avocadoes. Corn raw contains 0.155mg of vitamin B1, while avocadoes contain 0.067mg.
  • Corn raw contains less saturated fat.
  • Avocadoes have a lower glycemic index than corn raw.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 MagnesiumMagnesium +27.6%
Contains more PhosphorusPhosphorus +71.2%
Contains more ManganeseManganese +14.8%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +79.6%
Contains more CopperCopper +251.9%
Contains more ZincZinc +39.1%
Contains less SodiumSodium -53.3%
~equal in Iron ~0.55mg

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.
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 +28.6%
Contains more Vitamin B1Vitamin B1 +131.3%
Contains more CholineCholine +62%
Contains more Vitamin CVitamin C +47.1%
Contains more Vitamin EVitamin E +2857.1%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B5Vitamin B5 +93.7%
Contains more Vitamin B6Vitamin B6 +176.3%
Contains more Vitamin KVitamin K +6900%
Contains more FolateFolate +92.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.738mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Avocado DV% diff.
Monounsaturated fat 0.432g 9.799g 23%
Fats 1.35g 14.66g 20%
Fiber 2g 6.7g 19%
Vitamin K 0.3µg 21µg 17%
Copper 0.054mg 0.19mg 15%
Vitamin B6 0.093mg 0.257mg 13%
Vitamin B5 0.717mg 1.389mg 13%
Vitamin E 0.07mg 2.07mg 13%
Folate 42µg 81µg 10%
Polyunsaturated fat 0.487g 1.816g 9%
Saturated fat 0.325g 2.126g 8%
Vitamin B1 0.155mg 0.067mg 7%
Vitamin B2 0.055mg 0.13mg 6%
Potassium 270mg 485mg 6%
Phosphorus 89mg 52mg 5%
Calories 86kcal 160kcal 4%
Vitamin C 6.8mg 10mg 4%
Protein 3.27g 2g 3%
Carbs 18.7g 8.53g 3%
Starch 5.7g 0.11g 2%
Fructose 1.94g 0.12g 2%
Zinc 0.46mg 0.64mg 2%
Magnesium 37mg 29mg 2%
Choline 23mg 14.2mg 2%
Manganese 0.163mg 0.142mg 1%
Calcium 2mg 12mg 1%
Net carbs 16.7g 1.83g N/A
Iron 0.52mg 0.55mg 0%
Sugar 6.26g 0.66g N/A
Sodium 15mg 7mg 0%
Vitamin A 9µg 7µg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B3 1.77mg 1.738mg 0%
Tryptophan 0.023mg 0.025mg 0%
Threonine 0.129mg 0.073mg 0%
Isoleucine 0.129mg 0.084mg 0%
Leucine 0.348mg 0.143mg 0%
Lysine 0.137mg 0.132mg 0%
Methionine 0.067mg 0.038mg 0%
Phenylalanine 0.15mg 0.097mg 0%
Valine 0.185mg 0.107mg 0%
Histidine 0.089mg 0.049mg 0%
Omega-3 - ALA 0.014g 0.111g N/A
Omega-6 - Gamma-linoleic acid 0g 0.015g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +63.5%
Contains more CarbsCarbs +119.2%
Contains more FatsFats +985.9%
Contains more OtherOther +150.8%
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -84.7%
Contains more Mono. FatMonounsaturated fat +2168.3%
Contains more Poly. FatPolyunsaturated fat +272.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch +5081.8%
Contains more SucroseSucrose +1383.3%
Contains more GlucoseGlucose +827%
Contains more FructoseFructose +1516.7%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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.