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Peanut vs. Avocado — In-Depth Nutrition Comparison

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The main differences between peanuts and avocados

  • Peanuts are richer than avocados in copper, manganese, vitamin B3, iron, vitamin B1, phosphorus, vitamin E, folate, magnesium, and zinc.
  • Daily need coverage for copper for peanuts is 106% higher.
  • Peanuts contain 14 times more manganese than avocados. Peanuts contain 1.934mg of manganese, while avocados contain 0.142mg.
  • Peanuts have a lower glycemic index than avocados.

Food types used in this article are Peanuts, all types, raw and Avocados, raw, all commercial varieties.

Infographic

Peanut 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.
Peanut
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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 +479.3%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +45.4%
Contains more IronIron +732.7%
Contains more CopperCopper +502.1%
Contains more ZincZinc +410.9%
Contains more PhosphorusPhosphorus +623.1%
Contains more ManganeseManganese +1262%
Contains more SeleniumSelenium +1700%
Contains less SodiumSodium -61.1%

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.
Peanut
Peanut
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin EVitamin E +302.4%
Contains more Vitamin B1Vitamin B1 +855.2%
Contains more Vitamin B3Vitamin B3 +594.2%
Contains more Vitamin B5Vitamin B5 +27.2%
Contains more Vitamin B6Vitamin B6 +35.4%
Contains more FolateFolate +196.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut Avocado DV% diff.
Copper 1.144mg 0.19mg 106%
Polyunsaturated fat 15.558g 1.816g 92%
Manganese 1.934mg 0.142mg 78%
Vitamin B3 12.066mg 1.738mg 65%
Fats 49.24g 14.66g 53%
Iron 4.58mg 0.55mg 50%
Protein 25.8g 2g 48%
Vitamin B1 0.64mg 0.067mg 48%
Phosphorus 376mg 52mg 46%
Vitamin E 8.33mg 2.07mg 42%
Folate 240µg 81µg 40%
Monounsaturated fat 24.426g 9.799g 37%
Magnesium 168mg 29mg 33%
Zinc 3.27mg 0.64mg 24%
Calories 567kcal 160kcal 20%
Saturated fat 6.279g 2.126g 19%
Vitamin K 0µg 21µg 18%
Selenium 7.2µg 0.4µg 12%
Vitamin C 0mg 10mg 11%
Calcium 92mg 12mg 8%
Vitamin B5 1.767mg 1.389mg 8%
Fiber 8.5g 6.7g 7%
Vitamin B6 0.348mg 0.257mg 7%
Choline 52.5mg 14.2mg 7%
Potassium 705mg 485mg 6%
Carbs 16.13g 8.53g 3%
Vitamin A 0µg 7µg 1%
Protein per 100 calories 4.6g 1.3g N/A
Calories per 10 g protein 220kcal 800kcal N/A
Weight per 100 calories 18g 63g N/A
Unsaturated / Saturated Fat ratio 6.4 5.5 N/A
Net carbs 7.63g 1.83g N/A
Sugar 4.72g 0.66g N/A
Starch 0.11g 0%
Sodium 18mg 7mg 0%
Vitamin B2 0.135mg 0.13mg 0%
Tryptophan 0.25mg 0.025mg 0%
Threonine 0.883mg 0.073mg 0%
Isoleucine 0.907mg 0.084mg 0%
Leucine 1.672mg 0.143mg 0%
Lysine 0.926mg 0.132mg 0%
Methionine 0.317mg 0.038mg 0%
Phenylalanine 1.377mg 0.097mg 0%
Valine 1.082mg 0.107mg 0%
Histidine 0.652mg 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
Peanut
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 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 +1190%
Contains more FatsFats +235.9%
Contains more CarbsCarbs +89.1%
Contains more OtherOther +47.5%
Contains more WaterWater +1026.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 more Mono. FatMonounsaturated fat +149.3%
Contains more Poly. FatPolyunsaturated fat +756.7%
Contains less Sat. FatSaturated fat -66.1%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.