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Minestrone vs. Avocado — In-Depth Nutrition Comparison

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What are the differences between minestrone and avocadoes?

  • Minestrone is higher in vitamin A, yet avocadoes are higher in fiber, vitamin B5, vitamin B6, folate, copper, vitamin C, and potassium.
  • Avocadoes' daily need coverage for fiber is 25% more.
  • Minestrone has 36 times more sodium than avocadoes. While minestrone has 254mg of sodium, avocadoes have only 7mg.

We used Soup, minestrone, canned, prepared with equal volume water and Avocados, raw, all commercial varieties types in this article.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 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 more CalciumCalcium +16.7%
Contains more MagnesiumMagnesium +866.7%
Contains more PotassiumPotassium +273.1%
Contains more IronIron +44.7%
Contains more CopperCopper +272.5%
Contains more ZincZinc +106.5%
Contains more PhosphorusPhosphorus +126.1%
Contains less SodiumSodium -97.2%
~equal in Manganese ~0.142mg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Avocado
Avocado
10
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 +600%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin B1Vitamin B1 +204.5%
Contains more Vitamin B2Vitamin B2 +622.2%
Contains more Vitamin B3Vitamin B3 +344.5%
Contains more Vitamin B5Vitamin B5 +892.1%
Contains more Vitamin B6Vitamin B6 +526.8%
Contains more FolateFolate +440%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Avocado DV% diff.
Vitamin B5 0.14mg 1.389mg 25%
Fiber 0.4g 6.7g 25%
Monounsaturated fat 0.29g 9.799g 24%
Fats 1.04g 14.66g 21%
Vitamin K 21µg 18%
Folate 15µg 81µg 17%
Vitamin B6 0.041mg 0.257mg 17%
Copper 0.051mg 0.19mg 15%
Vitamin E 2.07mg 14%
Vitamin C 0.5mg 10mg 11%
Sodium 254mg 7mg 11%
Potassium 130mg 485mg 10%
Vitamin B2 0.018mg 0.13mg 9%
Polyunsaturated fat 0.46g 1.816g 9%
Saturated fat 0.23g 2.126g 9%
Vitamin B3 0.391mg 1.738mg 8%
Calories 34kcal 160kcal 6%
Magnesium 3mg 29mg 6%
Vitamin A 49µg 7µg 5%
Vitamin B1 0.022mg 0.067mg 4%
Phosphorus 23mg 52mg 4%
Zinc 0.31mg 0.64mg 3%
Choline 14.2mg 3%
Iron 0.38mg 0.55mg 2%
Selenium 0.4µg 1%
Carbs 4.66g 8.53g 1%
Protein 1.77g 2g 0%
Net carbs 4.26g 1.83g N/A
Cholesterol 1mg 0mg 0%
Calcium 14mg 12mg 0%
Sugar 0.66g N/A
Starch 0.11g 0%
Manganese 0.152mg 0.142mg 0%
Tryptophan 0.013mg 0.025mg 0%
Threonine 0.043mg 0.073mg 0%
Isoleucine 0.054mg 0.084mg 0%
Leucine 0.098mg 0.143mg 0%
Lysine 0.076mg 0.132mg 0%
Methionine 0.018mg 0.038mg 0%
Phenylalanine 0.064mg 0.097mg 0%
Valine 0.074mg 0.107mg 0%
Histidine 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 WaterWater +24.7%
Contains more ProteinProtein +13%
Contains more FatsFats +1309.6%
Contains more CarbsCarbs +83%
Contains more OtherOther +31.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 -89.2%
Contains more Mono. FatMonounsaturated fat +3279%
Contains more Poly. FatPolyunsaturated fat +294.8%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.