Soup beans vs. Avocado — In-Depth Nutrition Comparison
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The main differences between soup beans and avocados
- Soup beans are richer in vitamin A, selenium, and iron, yet avocados are richer in vitamin B5, folate, vitamin B6, potassium, vitamin C, and fiber.
- Daily need coverage for vitamin A for soup beans is 30% higher.
- Soup beans contain 57 times more sodium than avocados. Soup beans contain 400mg of sodium, while avocados contain 7mg.
- Avocados have a lower glycemic index than soup beans.
Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve 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 CalciumCalcium | +166.7% |
| Contains more IronIron | +141.8% |
| Contains more PhosphorusPhosphorus | +13.5% |
| Contains more ManganeseManganese | +104.2% |
| Contains more SeleniumSelenium | +1625% |
| Contains more MagnesiumMagnesium | +52.6% |
| Contains more PotassiumPotassium | +177.1% |
| Contains more CopperCopper | +18.8% |
| Contains more ZincZinc | +45.5% |
| Contains less SodiumSodium | -98.3% |
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 AVitamin A | +1057.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +455.6% |
| Contains more Vitamin B1Vitamin B1 | +11.7% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +148.3% |
| Contains more Vitamin B5Vitamin B5 | +3372.5% |
| Contains more Vitamin B6Vitamin B6 | +414% |
| Contains more FolateFolate | +575% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 0.04mg | 1.389mg | 27% |
| Monounsaturated fat | 1.58g | 9.799g | 21% |
| Vitamin K | 21µg | 18% | |
| Fats | 3.5g | 14.66g | 17% |
| Sodium | 400mg | 7mg | 17% |
| Folate | 12µg | 81µg | 17% |
| Vitamin B6 | 0.05mg | 0.257mg | 16% |
| Vitamin E | 2.07mg | 14% | |
| Selenium | 6.9µg | 0.4µg | 12% |
| Iron | 1.33mg | 0.55mg | 10% |
| Polyunsaturated fat | 0.39g | 1.816g | 10% |
| Vitamin C | 1.8mg | 10mg | 9% |
| Potassium | 175mg | 485mg | 9% |
| Fiber | 4.6g | 6.7g | 8% |
| Vitamin A | 81µg | 7µg | 8% |
| Protein | 5.19g | 2g | 6% |
| Manganese | 0.29mg | 0.142mg | 6% |
| Vitamin B3 | 0.7mg | 1.738mg | 6% |
| Vitamin B2 | 0.06mg | 0.13mg | 5% |
| Calories | 95kcal | 160kcal | 3% |
| Cholesterol | 9mg | 0mg | 3% |
| Copper | 0.16mg | 0.19mg | 3% |
| Choline | 14.2mg | 3% | |
| Saturated fat | 1.37g | 2.126g | 3% |
| Magnesium | 19mg | 29mg | 2% |
| Calcium | 32mg | 12mg | 2% |
| Zinc | 0.44mg | 0.64mg | 2% |
| Carbs | 11.16g | 8.53g | 1% |
| Phosphorus | 59mg | 52mg | 1% |
| Vitamin B1 | 0.06mg | 0.067mg | 1% |
| Vitamin B12 | 0.03µg | 0µg | 1% |
| Net carbs | 6.56g | 1.83g | N/A |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.073mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.143mg | 0% | |
| Lysine | 0.132mg | 0% | |
| Methionine | 0.038mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.107mg | 0% | |
| Histidine | 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
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more ProteinProtein | +159.5% |
| Contains more CarbsCarbs | +30.8% |
| Contains more FatsFats | +318.9% |
~equal in
Water
~73.23g
~equal in
Other
~1.58g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
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 | -35.6% |
| Contains more Mono. FatMonounsaturated fat | +520.2% |
| Contains more Poly. FatPolyunsaturated fat | +365.6% |
