Oatmeal vs. Avocado — In-Depth Nutrition Comparison
Compare
Significant differences between oatmeal and avocadoes
- Oatmeal has more iron, manganese, and vitamin B1; however, avocadoes are richer in vitamin B5, fiber, vitamin K, copper, vitamin E, potassium, and vitamin C.
- Oatmeal covers your daily iron needs 68% more than avocadoes.
- Avocadoes have 4 times less manganese than oatmeal. Oatmeal has 0.558mg of manganese, while avocadoes have 0.142mg.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of avocadoes is 40.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Avocados, raw, all commercial varieties.
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.
| Contains more CalciumCalcium | +566.7% |
| Contains more IronIron | +983.6% |
| Contains more PhosphorusPhosphorus | +48.1% |
| Contains more ManganeseManganese | +293% |
| Contains more SeleniumSelenium | +1150% |
| Contains more MagnesiumMagnesium | +11.5% |
| Contains more PotassiumPotassium | +695.1% |
| Contains more CopperCopper | +187.9% |
| Contains less SodiumSodium | -85.7% |
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.
| Contains more Vitamin AVitamin A | +1757.1% |
| Contains more Vitamin B1Vitamin B1 | +288.1% |
| Contains more Vitamin B2Vitamin B2 | +65.4% |
| Contains more Vitamin B3Vitamin B3 | +74.1% |
| Contains more Vitamin B6Vitamin B6 | +12.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2857.1% |
| Contains more Vitamin B5Vitamin B5 | +338.2% |
| Contains more Vitamin KVitamin K | +5150% |
| Contains more FolateFolate | +84.1% |
| Contains more CholineCholine | +202.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +18.5% |
| Contains more CarbsCarbs | +36.8% |
| Contains more WaterWater | +14.7% |
| Contains more FatsFats | +977.9% |
| Contains more OtherOther | +177.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.4% |
| Contains more Mono. FatMonounsaturated fat | +2406.1% |
| Contains more Poly. FatPolyunsaturated fat | +326.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +9327.3% |
| Contains more SucroseSucrose | +383.3% |
| Contains more GalactoseGalactose | +60% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 5.96mg | 0.55mg | 68% |
| Monounsaturated fat | 0.391g | 9.799g | 24% |
| Vitamin B5 | 0.317mg | 1.389mg | 21% |
| Fats | 1.36g | 14.66g | 20% |
| Fiber | 1.7g | 6.7g | 20% |
| Manganese | 0.558mg | 0.142mg | 18% |
| Vitamin K | 0.4µg | 21µg | 17% |
| Vitamin B1 | 0.26mg | 0.067mg | 16% |
| Vitamin A | 130µg | 7µg | 14% |
| Copper | 0.066mg | 0.19mg | 14% |
| Vitamin E | 0.07mg | 2.07mg | 13% |
| Potassium | 61mg | 485mg | 12% |
| Vitamin C | 0mg | 10mg | 11% |
| Folate | 44µg | 81µg | 9% |
| Saturated fat | 0.226g | 2.126g | 9% |
| Polyunsaturated fat | 0.426g | 1.816g | 9% |
| Selenium | 5µg | 0.4µg | 8% |
| Vitamin B3 | 3.025mg | 1.738mg | 8% |
| Calcium | 80mg | 12mg | 7% |
| Vitamin B2 | 0.215mg | 0.13mg | 7% |
| Calories | 68kcal | 160kcal | 5% |
| Phosphorus | 77mg | 52mg | 4% |
| Starch | 10.37g | 0.11g | 4% |
| Vitamin B6 | 0.29mg | 0.257mg | 3% |
| Sodium | 49mg | 7mg | 2% |
| Choline | 4.7mg | 14.2mg | 2% |
| Protein | 2.37g | 2g | 1% |
| Magnesium | 26mg | 29mg | 1% |
| Carbs | 11.67g | 8.53g | 1% |
| Net carbs | 9.97g | 1.83g | N/A |
| Sugar | 0.46g | 0.66g | N/A |
| Zinc | 0.62mg | 0.64mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.025mg | 0% |
| Threonine | 0.083mg | 0.073mg | 0% |
| Isoleucine | 0.105mg | 0.084mg | 0% |
| Leucine | 0.2mg | 0.143mg | 0% |
| Lysine | 0.135mg | 0.132mg | 0% |
| Methionine | 0.04mg | 0.038mg | 0% |
| Phenylalanine | 0.13mg | 0.097mg | 0% |
| Valine | 0.151mg | 0.107mg | 0% |
| Histidine | 0.057mg | 0.049mg | 0% |
| Fructose | 0g | 0.12g | 0% |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
26%
32%
Minerals Daily Need Coverage Score
45%
21%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 1.9g)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.8)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 39)
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.
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.