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  6. Vegetable vs. Avocado

Vegetable vs. Avocado — In-Depth Nutrition Comparison

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Differences between Vegetable and Avocado

  • Vegetable has more Vitamin A RAE, and Manganese, while Avocado has more Vitamin B5, Folate, Vitamin B6, Copper, Vitamin E , Potassium, and Fiber.
  • Avocado's daily need coverage for Vitamin B5 is 25% higher.
  • Avocado contains 31 times less Vitamin A RAE than Vegetable. Vegetable contains 214µg of Vitamin A RAE, while Avocado contains 7µg.
  • The amount of Saturated Fat in Vegetable is lower.

The food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Avocados, raw, all commercial varieties.

Infographic

Vegetable 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.
Vegetable
Vegetable
3
:
7
Avocado
Avocado
Contains more Calcium +108.3%
Contains more Iron +49.1%
Contains more Manganese +166.9%
Contains more Magnesium +31.8%
Contains more Potassium +187%
Contains less Sodium -80%
Contains more Zinc +30.6%
Contains more Copper +128.9%
Contains more Selenium +33.3%
Equal in Phosphorus - 52
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +108.3%
Contains more Iron +49.1%
Contains more Manganese +166.9%
Contains more Magnesium +31.8%
Contains more Potassium +187%
Contains less Sodium -80%
Contains more Zinc +30.6%
Contains more Copper +128.9%
Contains more Selenium +33.3%
Equal in Phosphorus - 52

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.
Vegetable
Vegetable
3
:
7
Avocado
Avocado
Contains more Vitamin A +2829.5%
Contains more Vitamin K +11.9%
Contains more Vitamin E +444.7%
Contains more Vitamin C +212.5%
Contains more Vitamin B3 +104.2%
Contains more Vitamin B5 +819.9%
Contains more Vitamin B6 +247.3%
Contains more Folate +326.3%
Equal in Vitamin B1 - 0.067
Equal in Vitamin B2 - 0.13
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Avocado
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 +2829.5%
Contains more Vitamin K +11.9%
Contains more Vitamin E +444.7%
Contains more Vitamin C +212.5%
Contains more Vitamin B3 +104.2%
Contains more Vitamin B5 +819.9%
Contains more Vitamin B6 +247.3%
Contains more Folate +326.3%
Equal in Vitamin B1 - 0.067
Equal in Vitamin B2 - 0.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
3
:
2
Avocado
Avocado
Contains more Protein +43%
Contains more Carbs +53.5%
Contains more Water +13.7%
Contains more Fats +9673.3%
Contains more Other +135.8%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Avocado
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 Protein +43%
Contains more Carbs +53.5%
Contains more Water +13.7%
Contains more Fats +9673.3%
Contains more Other +135.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Avocado
Avocado
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +97890%
Contains more Polyunsaturated fat +2422.2%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +97890%
Contains more Polyunsaturated fat +2422.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Avocado
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Vegetable Avocado Opinion
Net carbs 8.69g 1.83g Vegetable
Protein 2.86g 2g Vegetable
Fats 0.15g 14.66g Avocado
Carbs 13.09g 8.53g Vegetable
Calories 65kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 3.12g 0.66g Avocado
Fiber 4.4g 6.7g Avocado
Calcium 25mg 12mg Vegetable
Iron 0.82mg 0.55mg Vegetable
Magnesium 22mg 29mg Avocado
Phosphorus 51mg 52mg Avocado
Potassium 169mg 485mg Avocado
Sodium 35mg 7mg Avocado
Zinc 0.49mg 0.64mg Avocado
Copper 0.083mg 0.19mg Avocado
Manganese 0.379mg 0.142mg Vegetable
Selenium 0.3µg 0.4µg Avocado
Vitamin A 4277IU 146IU Vegetable
Vitamin A RAE 214µg 7µg Vegetable
Vitamin E 0.38mg 2.07mg Avocado
Vitamin C 3.2mg 10mg Avocado
Vitamin B1 0.071mg 0.067mg Vegetable
Vitamin B2 0.12mg 0.13mg Avocado
Vitamin B3 0.851mg 1.738mg Avocado
Vitamin B5 0.151mg 1.389mg Avocado
Vitamin B6 0.074mg 0.257mg Avocado
Folate 19µg 81µg Avocado
Vitamin K 23.5µg 21µg Vegetable
Tryptophan 0.029mg 0.025mg Vegetable
Threonine 0.115mg 0.073mg Vegetable
Isoleucine 0.139mg 0.084mg Vegetable
Leucine 0.19mg 0.143mg Vegetable
Lysine 0.17mg 0.132mg Vegetable
Methionine 0.034mg 0.038mg Avocado
Phenylalanine 0.12mg 0.097mg Vegetable
Valine 0.149mg 0.107mg Vegetable
Histidine 0.073mg 0.049mg Vegetable
Saturated Fat 0.031g 2.126g Vegetable
Monounsaturated Fat 0.01g 9.799g Avocado
Polyunsaturated fat 0.072g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Vegetable
35%
Avocado
Minerals Daily Need Coverage Score
19%
Vegetable
21%
Avocado

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 2.095g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.3)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 2.46g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.