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  6. Sweet roll vs. Avocado

Sweet roll vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between sweet roll and avocadoes

  • Sweet roll has more selenium, vitamin B1, and iron; however, avocadoes are higher in vitamin B5, fiber, vitamin K, vitamin B6, and copper.
  • Sweet roll covers your daily need for selenium, 30% more than avocadoes.

These are the specific foods used in this comparison Sweet rolls, cinnamon, commercially prepared with raisins and Avocados, raw, all commercial varieties.

Infographic

Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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 +500%
Contains more IronIron +190.9%
Contains more PhosphorusPhosphorus +46.2%
Contains more ManganeseManganese +111.3%
Contains more SeleniumSelenium +4150%
Contains more MagnesiumMagnesium +70.6%
Contains more PotassiumPotassium +336.9%
Contains more CopperCopper +115.9%
Contains less SodiumSodium -97.7%
~equal in Zinc ~0.64mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
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 +785.7%
Contains more Vitamin B1Vitamin B1 +383.6%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B3Vitamin B3 +37.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +190.8%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B5Vitamin B5 +242.1%
Contains more Vitamin B6Vitamin B6 +140.2%
Contains more Vitamin KVitamin K +377.3%
Contains more FolateFolate +12.5%
~equal in Vitamin E ~2.07mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Sweet roll Avocado DV% diff.
Polyunsaturated fat 7.473g 1.816g 38%
Selenium 17µg 0.4µg 30%
Cholesterol 66mg 0mg 22%
Vitamin B1 0.324mg 0.067mg 21%
Vitamin B5 0.406mg 1.389mg 20%
Fiber 2.4g 6.7g 17%
Vitamin K 4.4µg 21µg 14%
Carbs 50.9g 8.53g 14%
Sodium 304mg 7mg 13%
Monounsaturated fat 4.797g 9.799g 13%
Iron 1.6mg 0.55mg 13%
Vitamin B6 0.107mg 0.257mg 12%
Calories 372kcal 160kcal 11%
Potassium 111mg 485mg 11%
Copper 0.088mg 0.19mg 11%
Vitamin B2 0.265mg 0.13mg 10%
Vitamin C 2mg 10mg 9%
Protein 6.2g 2g 8%
Manganese 0.3mg 0.142mg 7%
Vitamin B12 0.14µg 0µg 6%
Vitamin A 62µg 7µg 6%
Calcium 72mg 12mg 6%
Choline 41.3mg 14.2mg 5%
Saturated fat 3.079g 2.126g 4%
Vitamin B3 2.384mg 1.738mg 4%
Fats 16.4g 14.66g 3%
Phosphorus 76mg 52mg 3%
Magnesium 17mg 29mg 3%
Folate 72µg 81µg 2%
Vitamin E 1.99mg 2.07mg 1%
Net carbs 48.5g 1.83g N/A
Sugar 31.73g 0.66g N/A
Zinc 0.59mg 0.64mg 0%
Starch 0.11g 0%
Tryptophan 0.074mg 0.025mg 0%
Threonine 0.211mg 0.073mg 0%
Isoleucine 0.259mg 0.084mg 0%
Leucine 0.458mg 0.143mg 0%
Lysine 0.243mg 0.132mg 0%
Methionine 0.117mg 0.038mg 0%
Phenylalanine 0.3mg 0.097mg 0%
Valine 0.291mg 0.107mg 0%
Histidine 0.145mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - DHA 0.004g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 +210%
Contains more FatsFats +11.9%
Contains more CarbsCarbs +496.7%
Contains more WaterWater +195.3%
~equal in Other ~1.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 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 more Poly. FatPolyunsaturated fat +311.5%
Contains less Sat. FatSaturated fat -31%
Contains more Mono. FatMonounsaturated fat +104.3%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.