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  6. Mixed nuts vs. Avocado

Mixed nuts vs. Avocado — In-Depth Nutrition Comparison

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The main differences between Mixed nuts and Avocado

  • Mixed nuts are richer than Avocado in Manganese, Copper, Selenium, Phosphorus, Magnesium, Vitamin E , Vitamin B3, Iron, and Zinc.
  • Daily need coverage for Manganese from Mixed nuts is 83% higher.
  • Mixed nuts contain 85 times more Selenium than Avocado. Mixed nuts contain 33.9µg of Selenium, while Avocado contains 0.4µg.
  • Avocado contains less Saturated Fat.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Avocados, raw, all commercial varieties.

Infographic

Mixed nuts 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.
Mixed nuts
Mixed nuts
10
:
0
Avocado
Avocado
Contains more Calcium +875%
Contains more Iron +374.5%
Contains more Magnesium +689.7%
Contains more Phosphorus +776.9%
Contains more Potassium +30.3%
Contains less Sodium -28.6%
Contains more Zinc +425%
Contains more Copper +377.4%
Contains more Manganese +1336.6%
Contains more Selenium +8375%
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +875%
Contains more Iron +374.5%
Contains more Magnesium +689.7%
Contains more Phosphorus +776.9%
Contains more Potassium +30.3%
Contains less Sodium -28.6%
Contains more Zinc +425%
Contains more Copper +377.4%
Contains more Manganese +1336.6%
Contains more Selenium +8375%

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.
Mixed nuts
Mixed nuts
6
:
4
Avocado
Avocado
Contains more Vitamin E +277.8%
Contains more Vitamin B1 +182.1%
Contains more Vitamin B2 +50.8%
Contains more Vitamin B3 +343.6%
Contains more Vitamin B6 +37%
Contains more Vitamin A +4766.7%
Contains more Vitamin C +1900%
Contains more Vitamin B5 +21.8%
Contains more Vitamin K +268.4%
Equal in Folate - 81
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
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 E +277.8%
Contains more Vitamin B1 +182.1%
Contains more Vitamin B2 +50.8%
Contains more Vitamin B3 +343.6%
Contains more Vitamin B6 +37%
Contains more Vitamin A +4766.7%
Contains more Vitamin C +1900%
Contains more Vitamin B5 +21.8%
Contains more Vitamin K +268.4%
Equal in Folate - 81

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mixed nuts
Mixed nuts
4
:
1
Avocado
Avocado
Contains more Protein +902%
Contains more Fats +268%
Contains more Carbs +146.8%
Contains more Other +82.3%
Contains more Water +3420.7%
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 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 +902%
Contains more Fats +268%
Contains more Carbs +146.8%
Contains more Other +82.3%
Contains more Water +3420.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
2
:
1
Avocado
Avocado
Contains more Monounsaturated Fat +190.7%
Contains more Polyunsaturated fat +704.6%
Contains less Saturated Fat -75.6%
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains more Monounsaturated Fat +190.7%
Contains more Polyunsaturated fat +704.6%
Contains less Saturated Fat -75.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Mixed nuts
Mixed nuts
2
:
3
Avocado
Avocado
Contains more Starch +3718.2%
Contains more Sucrose +6816.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Galactose +∞%
Mixed nuts
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 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 +3718.2%
Contains more Sucrose +6816.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
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.
Mixed nuts Avocado
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Avocado Opinion
Net carbs 14.05g 1.83g Mixed nuts
Protein 20.04g 2g Mixed nuts
Fats 53.95g 14.66g Mixed nuts
Carbs 21.05g 8.53g Mixed nuts
Calories 607kcal 160kcal Mixed nuts
Starch 4.2g 0.11g Mixed nuts
Fructose 0g 0.12g Avocado
Sugar 4.15g 0.66g Avocado
Fiber 7g 6.7g Mixed nuts
Calcium 117mg 12mg Mixed nuts
Iron 2.61mg 0.55mg Mixed nuts
Magnesium 229mg 29mg Mixed nuts
Phosphorus 456mg 52mg Mixed nuts
Potassium 632mg 485mg Mixed nuts
Sodium 5mg 7mg Mixed nuts
Zinc 3.36mg 0.64mg Mixed nuts
Copper 0.907mg 0.19mg Mixed nuts
Manganese 2.04mg 0.142mg Mixed nuts
Selenium 33.9µg 0.4µg Mixed nuts
Vitamin A 3IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 7.82mg 2.07mg Mixed nuts
Vitamin C 0.5mg 10mg Avocado
Vitamin B1 0.189mg 0.067mg Mixed nuts
Vitamin B2 0.196mg 0.13mg Mixed nuts
Vitamin B3 7.709mg 1.738mg Mixed nuts
Vitamin B5 1.14mg 1.389mg Avocado
Vitamin B6 0.352mg 0.257mg Mixed nuts
Folate 83µg 81µg Mixed nuts
Vitamin K 5.7µg 21µg Avocado
Tryptophan 0.22mg 0.025mg Mixed nuts
Threonine 0.703mg 0.073mg Mixed nuts
Isoleucine 0.826mg 0.084mg Mixed nuts
Leucine 1.656mg 0.143mg Mixed nuts
Lysine 0.782mg 0.132mg Mixed nuts
Methionine 0.283mg 0.038mg Mixed nuts
Phenylalanine 1.182mg 0.097mg Mixed nuts
Valine 1.001mg 0.107mg Mixed nuts
Histidine 0.572mg 0.049mg Mixed nuts
Trans Fat 0.055g 0g Avocado
Saturated Fat 8.711g 2.126g Avocado
Omega-3 - EPA 0.005g 0g Mixed nuts
Monounsaturated Fat 28.488g 9.799g Mixed nuts
Polyunsaturated fat 14.612g 1.816g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g 0g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-6 - Gamma-linoleic acid 0g 0.015g Avocado
Omega-3 - ALA 0.082g 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
52%
Mixed nuts
35%
Avocado
Minerals Daily Need Coverage Score
139%
Mixed nuts
21%
Avocado

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.49g)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 6.585g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.