Walnut vs. Avocado — In-Depth Nutrition Comparison
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Important differences between Walnut and Avocado
- Walnut has more Copper, Manganese, Phosphorus, Magnesium, Iron, Vitamin B1, Zinc, and Vitamin B6, however, Avocado has more Vitamin B5.
- Walnut's daily need coverage for Copper is 155% more.
- Walnut has 24 times more Manganese than Avocado. Walnut has 3.414mg of Manganese, while Avocado has 0.142mg.
- Avocado is lower in Saturated Fat.
The food varieties used in the comparison are Nuts, walnuts, english and Avocados, raw, all commercial varieties.
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.
| Contains more MagnesiumMagnesium | +444.8% |
| Contains more CalciumCalcium | +716.7% |
| Contains more IronIron | +429.1% |
| Contains more CopperCopper | +734.7% |
| Contains more ZincZinc | +382.8% |
| Contains more PhosphorusPhosphorus | +565.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +2304.2% |
| Contains more SeleniumSelenium | +1125% |
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 B1Vitamin B1 | +409% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +108.9% |
| Contains more FolateFolate | +21% |
| Contains more CholineCholine | +176.1% |
| Contains more Vitamin CVitamin C | +669.2% |
| Contains more Vitamin AVitamin A | +630% |
| Contains more Vitamin EVitamin E | +195.7% |
| Contains more Vitamin B3Vitamin B3 | +54.5% |
| Contains more Vitamin B5Vitamin B5 | +143.7% |
| Contains more Vitamin KVitamin K | +677.8% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +661.5% |
| Contains more FatsFats | +344.8% |
| Contains more CarbsCarbs | +60.7% |
| Contains more OtherOther | +12.7% |
| Contains more WaterWater | +1699.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +2497.7% |
| Contains less Sat. FatSaturated Fat | -65.3% |
~equal in
Monounsaturated Fat
~9.799g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +3950% |
| Contains more StarchStarch | +83.3% |
| Contains more GlucoseGlucose | +362.5% |
| Contains more FructoseFructose | +33.3% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 654kcal | 160kcal |
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| Protein | 15.23g | 2g |
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| Fats | 65.21g | 14.66g |
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| Vitamin C | 1.3mg | 10mg |
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| Net carbs | 7.01g | 1.83g |
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| Carbs | 13.71g | 8.53g |
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| Magnesium | 158mg | 29mg |
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| Calcium | 98mg | 12mg |
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| Potassium | 441mg | 485mg |
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| Iron | 2.91mg | 0.55mg |
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| Sugar | 2.61g | 0.66g |
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| Fiber | 6.7g | 6.7g | |
| Copper | 1.586mg | 0.19mg |
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| Zinc | 3.09mg | 0.64mg |
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| Starch | 0.06g | 0.11g |
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| Phosphorus | 346mg | 52mg |
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| Sodium | 2mg | 7mg |
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| Vitamin A | 20IU | 146IU |
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| Vitamin A | 1µg | 7µg |
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| Vitamin E | 0.7mg | 2.07mg |
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| Manganese | 3.414mg | 0.142mg |
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| Selenium | 4.9µg | 0.4µg |
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| Vitamin B1 | 0.341mg | 0.067mg |
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| Vitamin B2 | 0.15mg | 0.13mg |
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| Vitamin B3 | 1.125mg | 1.738mg |
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| Vitamin B5 | 0.57mg | 1.389mg |
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| Vitamin B6 | 0.537mg | 0.257mg |
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| Vitamin K | 2.7µg | 21µg |
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| Folate | 98µg | 81µg |
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| Choline | 39.2mg | 14.2mg |
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| Saturated Fat | 6.126g | 2.126g |
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| Monounsaturated Fat | 8.933g | 9.799g |
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| Polyunsaturated fat | 47.174g | 1.816g |
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| Tryptophan | 0.17mg | 0.025mg |
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| Threonine | 0.596mg | 0.073mg |
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| Isoleucine | 0.625mg | 0.084mg |
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| Leucine | 1.17mg | 0.143mg |
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| Lysine | 0.424mg | 0.132mg |
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| Methionine | 0.236mg | 0.038mg |
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| Phenylalanine | 0.711mg | 0.097mg |
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| Valine | 0.753mg | 0.107mg |
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| Histidine | 0.391mg | 0.049mg |
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| Fructose | 0.09g | 0.12g |
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| Omega-3 - ALA | 0.111g |
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| Omega-6 - Gamma-linoleic acid | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
33%
Minerals Daily Need Coverage Score
152%
21%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 1.95g)
Which food is lower in Saturated Fat?
Avocado is lower in Saturated Fat (difference - 4g)
Which food is cheaper?
Avocado is cheaper (difference - $4.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.