Oats vs. Avocado — In-Depth Nutrition Comparison
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A recap on differences between oats and avocadoes
- Oats are higher in manganese, phosphorus, vitamin B1, iron, copper, magnesium, zinc, and fiber, yet avocadoes are higher in vitamin C and vitamin B6.
- Oats cover your daily manganese needs 208% more than avocadoes.
- Oats contain 11 times more vitamin B1 than avocadoes. While oats contain 0.763mg of vitamin B1, avocadoes contain only 0.067mg.
- The glycemic index of avocadoes is lower.
Food varieties used in this article are Oats and Avocados, raw, all commercial varieties.
Infographic
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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 MagnesiumMagnesium | +510.3% |
| Contains more CalciumCalcium | +350% |
| Contains more IronIron | +758.2% |
| Contains more CopperCopper | +229.5% |
| Contains more ZincZinc | +520.3% |
| Contains more PhosphorusPhosphorus | +905.8% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +3362% |
| Contains more PotassiumPotassium | +13.1% |
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 B1Vitamin B1 | +1038.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +80.9% |
| Contains more Vitamin B6Vitamin B6 | +116% |
| Contains more FolateFolate | +44.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.142mg | 208% |
| Phosphorus | 523mg | 52mg | 67% |
| Vitamin B1 | 0.763mg | 0.067mg | 58% |
| Iron | 4.72mg | 0.55mg | 52% |
| Copper | 0.626mg | 0.19mg | 48% |
| Magnesium | 177mg | 29mg | 35% |
| Protein | 16.89g | 2g | 30% |
| Zinc | 3.97mg | 0.64mg | 30% |
| Carbs | 66.27g | 8.53g | 19% |
| Monounsaturated fat | 2.178g | 9.799g | 19% |
| Vitamin K | 21µg | 18% | |
| Fiber | 10.6g | 6.7g | 16% |
| Vitamin E | 2.07mg | 14% | |
| Fats | 6.9g | 14.66g | 12% |
| Calories | 389kcal | 160kcal | 11% |
| Vitamin B6 | 0.119mg | 0.257mg | 11% |
| Vitamin C | 0mg | 10mg | 11% |
| Folate | 56µg | 81µg | 6% |
| Polyunsaturated fat | 2.535g | 1.816g | 5% |
| Vitamin B3 | 0.961mg | 1.738mg | 5% |
| Saturated fat | 1.217g | 2.126g | 4% |
| Calcium | 54mg | 12mg | 4% |
| Choline | 14.2mg | 3% | |
| Potassium | 429mg | 485mg | 2% |
| Vitamin B2 | 0.139mg | 0.13mg | 1% |
| Vitamin B5 | 1.349mg | 1.389mg | 1% |
| Selenium | 0.4µg | 1% | |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 55.67g | 1.83g | N/A |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Tryptophan | 0.234mg | 0.025mg | 0% |
| Threonine | 0.575mg | 0.073mg | 0% |
| Isoleucine | 0.694mg | 0.084mg | 0% |
| Leucine | 1.284mg | 0.143mg | 0% |
| Lysine | 0.701mg | 0.132mg | 0% |
| Methionine | 0.312mg | 0.038mg | 0% |
| Phenylalanine | 0.895mg | 0.097mg | 0% |
| Valine | 0.937mg | 0.107mg | 0% |
| Histidine | 0.405mg | 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
| Contains more ProteinProtein | +744.5% |
| Contains more CarbsCarbs | +676.9% |
| Contains more FatsFats | +112.5% |
| Contains more WaterWater | +790.9% |
~equal in
Other
~1.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -42.8% |
| Contains more Poly. FatPolyunsaturated fat | +39.6% |
| Contains more Mono. FatMonounsaturated fat | +349.9% |
