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Rose hip vs Avocado - In-Depth Nutrition Comparison

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Significant differences between Rose hip and Avocado

  • Rose hip has more Vitamin C, Fiber, Manganese, Vitamin E , Vitamin A RAE, Calcium, and Magnesium, however Avocado is richer in Folate, Vitamin B6, and Vitamin B5.
  • Rose hip covers your daily Vitamin C needs 462% more than Avocado.
  • Avocado has 31 times less Vitamin A RAE than Rose hip. Rose hip has 217µg of Vitamin A RAE, while Avocado has 7µg.

Specific food types used in this comparison are Rose Hips, wild (Northern Plains Indians) and Avocados, raw, all commercial varieties.

Infographic

Rose hip 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1308.3%
Contains more Iron +92.7%
Contains more Magnesium +137.9%
Contains more Phosphorus +17.3%
Contains less Sodium -42.9%
Contains more Potassium +13.1%
Contains more Zinc +156%
Contains more Copper +68.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 40% 50% 27% 38% 1% 7% 38%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 21% 21% 23% 43% 1% 18% 64%
Contains more Calcium +1308.3%
Contains more Iron +92.7%
Contains more Magnesium +137.9%
Contains more Phosphorus +17.3%
Contains less Sodium -42.9%
Contains more Potassium +13.1%
Contains more Zinc +156%
Contains more Copper +68.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +2876%
Contains more Vitamin E +182.1%
Contains more Vitamin C +4160%
Contains more Vitamin B2 +27.7%
Contains more Vitamin K +23.3%
Contains more Vitamin B1 +318.8%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +73.6%
Contains more Vitamin B6 +238.2%
Contains more Folate +2600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +2876%
Contains more Vitamin E +182.1%
Contains more Vitamin C +4160%
Contains more Vitamin B2 +27.7%
Contains more Vitamin K +23.3%
Contains more Vitamin B1 +318.8%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +73.6%
Contains more Vitamin B6 +238.2%
Contains more Folate +2600%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rose hip Avocado
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rose hip Avocado Opinion
Net carbs 14.12g 1.83g Rose hip
Protein 1.6g 2g Avocado
Fats 0.34g 14.66g Avocado
Carbs 38.22g 8.53g Rose hip
Calories 162kcal 160kcal Rose hip
Starch g 0.11g Avocado
Fructose 1.16g 0.12g Rose hip
Sugar 2.58g 0.66g Avocado
Fiber 24.1g 6.7g Rose hip
Calcium 169mg 12mg Rose hip
Iron 1.06mg 0.55mg Rose hip
Magnesium 69mg 29mg Rose hip
Phosphorus 61mg 52mg Rose hip
Potassium 429mg 485mg Avocado
Sodium 4mg 7mg Rose hip
Zinc 0.25mg 0.64mg Avocado
Copper 0.113mg 0.19mg Avocado
Vitamin A 4345IU 146IU Rose hip
Vitamin E 5.84mg 2.07mg Rose hip
Vitamin D IU 0IU Avocado
Vitamin D µg 0µg Avocado
Vitamin C 426mg 10mg Rose hip
Vitamin B1 0.016mg 0.067mg Avocado
Vitamin B2 0.166mg 0.13mg Rose hip
Vitamin B3 1.3mg 1.738mg Avocado
Vitamin B5 0.8mg 1.389mg Avocado
Vitamin B6 0.076mg 0.257mg Avocado
Folate 3µg 81µg Avocado
Vitamin B12 µg 0µg Avocado
Vitamin K 25.9µg 21µg Rose hip
Tryptophan mg 0.025mg Avocado
Threonine mg 0.073mg Avocado
Isoleucine mg 0.084mg Avocado
Leucine mg 0.143mg Avocado
Lysine mg 0.132mg Avocado
Methionine mg 0.038mg Avocado
Phenylalanine mg 0.097mg Avocado
Valine mg 0.107mg Avocado
Histidine mg 0.049mg Avocado
Cholesterol mg 0mg Rose hip
Trans Fat g 0g Rose hip
Saturated Fat g 2.126g Rose hip
Monounsaturated Fat g 9.799g Avocado
Polyunsaturated fat g 1.816g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hip Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
166
Rose hip
35
Avocado
Mineral Summary Score
31
Rose hip
24
Avocado

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
10%
Rose hip
12%
Avocado
Carbohydrates
38%
Rose hip
9%
Avocado
Fats
2%
Rose hip
68%
Avocado

Comparison summary

Which food contains less Sodium?
Rose hip
Rose hip contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 2.126g)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 1.92g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 24)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.2)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.