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Potato bread vs. Avocado — In-Depth Nutrition Comparison

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How are potato bread and avocadoes different?

  • Potato bread is richer in phosphorus, iron, calcium, selenium, and folate, while avocadoes are higher in vitamin K, vitamin B5, vitamin C, and copper.
  • Potato bread covers your daily need for phosphorus, 45% more than avocadoes.
  • Potato bread contains 54 times more sodium than avocadoes. Potato bread contains 375mg of sodium, while avocadoes contain 7mg.
  • Potato bread has a higher glycemic index (61) than avocadoes (40).

Bread, potato and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
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 CalciumCalcium +1466.7%
Contains more PotassiumPotassium +48%
Contains more IronIron +309.1%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +609.6%
Contains more ManganeseManganese +78.2%
Contains more SeleniumSelenium +2275%
Contains more CopperCopper +102.1%
Contains less SodiumSodium -98.1%
~equal in Magnesium ~29mg

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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 AVitamin A +242.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +180.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +55.6%
Contains more CholineCholine +29.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +340.4%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +39%
Contains more Vitamin B5Vitamin B5 +70%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more Vitamin KVitamin K +208.8%

All nutrients comparison - raw data values

Nutrient Potato bread Avocado DV% diff.
Phosphorus 369mg 52mg 45%
Monounsaturated fat 0g 9.799g 24%
Protein 12.5g 2g 21%
Iron 2.25mg 0.55mg 21%
Fats 3.13g 14.66g 18%
Calcium 188mg 12mg 18%
Selenium 9.5µg 0.4µg 17%
Sodium 375mg 7mg 16%
Carbs 47.07g 8.53g 13%
Polyunsaturated fat 0g 1.816g 12%
Vitamin K 6.8µg 21µg 12%
Folate 126µg 81µg 11%
Copper 0.094mg 0.19mg 11%
Vitamin C 0mg 10mg 11%
Vitamin B5 0.817mg 1.389mg 11%
Vitamin E 0.47mg 2.07mg 11%
Saturated fat 0g 2.126g 10%
Vitamin B1 0.188mg 0.067mg 10%
Potassium 718mg 485mg 7%
Zinc 1.44mg 0.64mg 7%
Vitamin B12 0.15µg 0µg 6%
Calories 266kcal 160kcal 5%
Manganese 0.253mg 0.142mg 5%
Vitamin B3 1.25mg 1.738mg 3%
Vitamin B2 0.106mg 0.13mg 2%
Vitamin A 24µg 7µg 2%
Vitamin B6 0.232mg 0.257mg 2%
Fiber 6.3g 6.7g 2%
Choline 18.4mg 14.2mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 1.83g N/A
Vitamin D 2IU 0IU 0%
Magnesium 28mg 29mg 0%
Sugar 9.38g 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.081mg 0.025mg 0%
Threonine 0.224mg 0.073mg 0%
Isoleucine 0.268mg 0.084mg 0%
Leucine 0.44mg 0.143mg 0%
Lysine 0.311mg 0.132mg 0%
Methionine 0.112mg 0.038mg 0%
Phenylalanine 0.285mg 0.097mg 0%
Valine 0.305mg 0.107mg 0%
Histidine 0.143mg 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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 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 +525%
Contains more CarbsCarbs +451.8%
Contains more OtherOther +137.3%
Contains more FatsFats +368.4%
Contains more WaterWater +118.3%

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.