Peanut butter vs. Avocado — In-Depth Nutrition Comparison
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A recap on differences between peanut butter and avocadoes
- Peanut butter is higher in vitamin B3, manganese, vitamin E, phosphorus, magnesium, copper, zinc, and iron, yet avocadoes are higher in vitamin K.
- Peanut butter covers your daily vitamin B3 needs 71% more than avocadoes.
- Peanut butter contains 12 times more manganese than avocadoes. While peanut butter contains 1.665mg of manganese, avocadoes contain only 0.142mg.
- The amount of saturated fat in avocadoes is lower.
- The glycemic index of peanut butter is lower.
Food varieties used in this article are Peanut butter, smooth style, without salt and Avocados, raw, all commercial varieties.
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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 | +479.3% |
| Contains more CalciumCalcium | +308.3% |
| Contains more PotassiumPotassium | +15.1% |
| Contains more IronIron | +216.4% |
| Contains more CopperCopper | +122.1% |
| Contains more ZincZinc | +292.2% |
| Contains more PhosphorusPhosphorus | +544.2% |
| Contains more ManganeseManganese | +1072.5% |
| Contains more SeleniumSelenium | +925% |
| Contains less SodiumSodium | -58.8% |
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 EVitamin E | +339.6% |
| Contains more Vitamin B1Vitamin B1 | +123.9% |
| Contains more Vitamin B2Vitamin B2 | +47.7% |
| Contains more Vitamin B3Vitamin B3 | +654.4% |
| Contains more Vitamin B6Vitamin B6 | +71.6% |
| Contains more CholineCholine | +343.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +22.2% |
| Contains more Vitamin KVitamin K | +6900% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more ProteinProtein | +1010.5% |
| Contains more FatsFats | +250.3% |
| Contains more CarbsCarbs | +161.5% |
| Contains more OtherOther | +82.9% |
| Contains more WaterWater | +5853.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
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 | +164.7% |
| Contains more Poly. FatPolyunsaturated fat | +590.3% |
| Contains less Sat. FatSaturated fat | -79.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 StarchStarch | +3136.4% |
| Contains more SucroseSucrose | +16983.3% |
| Contains more GlucoseGlucose | +184.6% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Fructose
~0.12g
~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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 12.535g | 1.816g | 71% |
| Vitamin B3 | 13.112mg | 1.738mg | 71% |
| Manganese | 1.665mg | 0.142mg | 66% |
| Fats | 51.36g | 14.66g | 56% |
| Vitamin E | 9.1mg | 2.07mg | 47% |
| Monounsaturated fat | 25.941g | 9.799g | 40% |
| Protein | 22.21g | 2g | 40% |
| Phosphorus | 335mg | 52mg | 40% |
| Saturated fat | 10.325g | 2.126g | 37% |
| Magnesium | 168mg | 29mg | 33% |
| Copper | 0.422mg | 0.19mg | 26% |
| Calories | 598kcal | 160kcal | 22% |
| Vitamin K | 0.3µg | 21µg | 17% |
| Zinc | 2.51mg | 0.64mg | 17% |
| Iron | 1.74mg | 0.55mg | 15% |
| Vitamin B6 | 0.441mg | 0.257mg | 14% |
| Vitamin C | 0mg | 10mg | 11% |
| Choline | 63mg | 14.2mg | 9% |
| Fiber | 5g | 6.7g | 7% |
| Vitamin B1 | 0.15mg | 0.067mg | 7% |
| Selenium | 4.1µg | 0.4µg | 7% |
| Vitamin B5 | 1.137mg | 1.389mg | 5% |
| Vitamin B2 | 0.192mg | 0.13mg | 5% |
| Carbs | 22.31g | 8.53g | 5% |
| Calcium | 49mg | 12mg | 4% |
| Folate | 87µg | 81µg | 2% |
| Potassium | 558mg | 485mg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Starch | 3.56g | 0.11g | 1% |
| Net carbs | 17.31g | 1.83g | N/A |
| Sugar | 10.49g | 0.66g | N/A |
| Sodium | 17mg | 7mg | 0% |
| Trans fat | 0.075g | 0g | N/A |
| Tryptophan | 0.231mg | 0.025mg | 0% |
| Threonine | 0.525mg | 0.073mg | 0% |
| Isoleucine | 0.616mg | 0.084mg | 0% |
| Leucine | 1.546mg | 0.143mg | 0% |
| Lysine | 0.681mg | 0.132mg | 0% |
| Methionine | 0.265mg | 0.038mg | 0% |
| Phenylalanine | 1.202mg | 0.097mg | 0% |
| Valine | 0.782mg | 0.107mg | 0% |
| Histidine | 0.557mg | 0.049mg | 0% |
| Fructose | 0.12g | 0.12g | 0% |
| Omega-3 - ALA | 0.027g | 0.111g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0.015g | N/A |
| Omega-6 - Eicosadienoic acid | 0.008g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
60%
32%
Minerals Daily Need Coverage Score
84%
21%
Comparison summary
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 9.83g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Avocado is lower in Saturated fat (difference - 8.199g)
Which food is cheaper?
Avocado is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.