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Pea raw vs. Avocado — In-Depth Nutrition Comparison

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Differences between pea raw and avocadoes

  • Pea raw has more vitamin C, vitamin B1, vitamin A, manganese, iron, and phosphorus, while avocadoes have more vitamin B5, vitamin E, and potassium.
  • Pea raw's daily need coverage for vitamin C is 33% higher.
  • Avocadoes contain 5 times less vitamin A than pea raw. Pea raw contains 765IU of vitamin A, while avocadoes contain 146IU.
  • The amount of saturated fat in pea raw is lower.
  • Avocadoes have a lower glycemic index. The glycemic index of avocadoes is 40, while the glycemic index of pea raw is 54.

The food types used in this comparison are Peas, green, raw and Avocados, raw, all commercial varieties.

Infographic

Pea raw vs Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +13.8%
Contains more CalciumCalcium +108.3%
Contains more IronIron +167.3%
Contains more ZincZinc +93.8%
Contains more PhosphorusPhosphorus +107.7%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +188.7%
Contains more SeleniumSelenium +350%
Contains more PotassiumPotassium +98.8%
~equal in Copper ~0.19mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 CVitamin C +300%
Contains more Vitamin AVitamin A +442.9%
Contains more Vitamin B1Vitamin B1 +297%
Contains more Vitamin B3Vitamin B3 +20.3%
Contains more Vitamin KVitamin K +18.1%
Contains more CholineCholine +100%
Contains more Vitamin EVitamin E +1492.3%
Contains more Vitamin B5Vitamin B5 +1235.6%
Contains more Vitamin B6Vitamin B6 +52.1%
Contains more FolateFolate +24.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +171%
Contains more CarbsCarbs +69.4%
Contains more FatsFats +3565%
Contains more OtherOther +81.6%
~equal in Water ~73.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -96.7%
Contains more Mono. FatMonounsaturated fat +27897.1%
Contains more Poly. FatPolyunsaturated fat +871.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 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 SucroseSucrose +8216.7%
Contains more FructoseFructose +225%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +208.3%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea raw Avocado
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pea raw Avocado DV% diff.
Vitamin C 40mg 10mg 33%
Vitamin B5 0.104mg 1.389mg 26%
Monounsaturated fat 0.035g 9.799g 24%
Fats 0.4g 14.66g 22%
Vitamin B1 0.266mg 0.067mg 17%
Vitamin E 0.13mg 2.07mg 13%
Manganese 0.41mg 0.142mg 12%
Iron 1.47mg 0.55mg 12%
Polyunsaturated fat 0.187g 1.816g 11%
Saturated fat 0.071g 2.126g 9%
Phosphorus 108mg 52mg 8%
Potassium 244mg 485mg 7%
Vitamin B6 0.169mg 0.257mg 7%
Protein 5.42g 2g 7%
Zinc 1.24mg 0.64mg 5%
Fiber 5.7g 6.7g 4%
Folate 65µg 81µg 4%
Calories 81kcal 160kcal 4%
Vitamin A 38µg 7µg 3%
Selenium 1.8µg 0.4µg 3%
Vitamin K 24.8µg 21µg 3%
Choline 28.4mg 14.2mg 3%
Copper 0.176mg 0.19mg 2%
Vitamin B3 2.09mg 1.738mg 2%
Carbs 14.45g 8.53g 2%
Calcium 25mg 12mg 1%
Magnesium 33mg 29mg 1%
Net carbs 8.75g 1.83g N/A
Sugar 5.67g 0.66g N/A
Starch 0.11g 0%
Sodium 5mg 7mg 0%
Vitamin B2 0.132mg 0.13mg 0%
Tryptophan 0.037mg 0.025mg 0%
Threonine 0.203mg 0.073mg 0%
Isoleucine 0.195mg 0.084mg 0%
Leucine 0.323mg 0.143mg 0%
Lysine 0.317mg 0.132mg 0%
Methionine 0.082mg 0.038mg 0%
Phenylalanine 0.2mg 0.097mg 0%
Valine 0.235mg 0.107mg 0%
Histidine 0.107mg 0.049mg 0%
Fructose 0.39g 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?

ok
ok
is better in case of low diet
Pea raw Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
32%
Avocado
Minerals Daily Need Coverage Score
31%
Pea raw
21%
Avocado

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 2.055g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.5)
Which food is richer in minerals?
Pea raw
Pea raw is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 5.01g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 14)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.