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  6. Soybean meal vs. Avocado

Soybean meal vs. Avocado — In-Depth Nutrition Comparison

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What are the main differences between soybean meal and avocadoes?

  • Soybean meal has more copper, iron, manganese, phosphorus, magnesium, potassium, folate, vitamin B1, zinc, and vitamin B6 than avocadoes.
  • Soybean meal's daily need coverage for copper is 201% higher.
  • Avocadoes have 27 times less manganese than soybean meal. Soybean meal has 3.8mg of manganese, while avocadoes have 0.142mg.
  • Soybean meal has a higher glycemic index (68) than avocadoes (40).

We used Soy meal, defatted, raw and Avocados, raw, all commercial varieties types in this comparison.

Infographic

Soybean meal vs Avocado infographic
Infographic link

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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
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 +955.2%
Contains more CalciumCalcium +1933.3%
Contains more PotassiumPotassium +413.4%
Contains more IronIron +2390.9%
Contains more CopperCopper +952.6%
Contains more ZincZinc +690.6%
Contains more PhosphorusPhosphorus +1248.1%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +2576.1%
Contains more SeleniumSelenium +725%

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
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 B1Vitamin B1 +931.3%
Contains more Vitamin B2Vitamin B2 +93.1%
Contains more Vitamin B3Vitamin B3 +48.8%
Contains more Vitamin B5Vitamin B5 +42.3%
Contains more Vitamin B6Vitamin B6 +121.4%
Contains more FolateFolate +274.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean meal Avocado DV% diff.
Copper 2mg 0.19mg 201%
Iron 13.7mg 0.55mg 164%
Manganese 3.8mg 0.142mg 159%
Protein 49.2g 2g 94%
Phosphorus 701mg 52mg 93%
Magnesium 306mg 29mg 66%
Potassium 2490mg 485mg 59%
Folate 303µg 81µg 56%
Vitamin B1 0.691mg 0.067mg 52%
Zinc 5.06mg 0.64mg 40%
Fiber 6.7g 27%
Vitamin B6 0.569mg 0.257mg 24%
Monounsaturated fat 0.409g 9.799g 23%
Calcium 244mg 12mg 23%
Fats 2.39g 14.66g 19%
Vitamin K 21µg 18%
Vitamin E 2.07mg 14%
Vitamin B5 1.976mg 1.389mg 12%
Vitamin C 0mg 10mg 11%
Calories 337kcal 160kcal 9%
Vitamin B2 0.251mg 0.13mg 9%
Carbs 35.89g 8.53g 9%
Saturated fat 0.268g 2.126g 8%
Selenium 3.3µg 0.4µg 5%
Vitamin B3 2.587mg 1.738mg 5%
Polyunsaturated fat 1.045g 1.816g 5%
Choline 14.2mg 3%
Vitamin A 2µg 7µg 1%
Net carbs 35.89g 1.83g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 3mg 7mg 0%
Tryptophan 0.653mg 0.025mg 0%
Threonine 1.952mg 0.073mg 0%
Isoleucine 2.18mg 0.084mg 0%
Leucine 3.66mg 0.143mg 0%
Lysine 2.991mg 0.132mg 0%
Methionine 0.606mg 0.038mg 0%
Phenylalanine 2.346mg 0.097mg 0%
Valine 2.243mg 0.107mg 0%
Histidine 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 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 +2360%
Contains more CarbsCarbs +320.8%
Contains more OtherOther +253.2%
Contains more FatsFats +513.4%
Contains more WaterWater +955.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 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 less Sat. FatSaturated fat -87.4%
Contains more Mono. FatMonounsaturated fat +2295.8%
Contains more Poly. FatPolyunsaturated fat +73.8%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.