Wheat vs. Avocado — In-Depth Nutrition Comparison
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Summary of differences between wheat and avocadoes
- Avocadoes have less selenium, manganese, phosphorus, copper, iron, zinc, vitamin B3, vitamin B1, magnesium, and vitamin B6 than wheat .
- Wheat covers your daily need for selenium, 162% more than avocadoes.
- Wheat has 21 times more manganese than avocadoes. While wheat has 3.012mg of manganese, avocadoes have only 0.142mg.
These are the specific foods used in this comparison Wheat, durum 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 | +396.6% |
| Contains more CalciumCalcium | +183.3% |
| Contains more IronIron | +540% |
| Contains more CopperCopper | +191.1% |
| Contains more ZincZinc | +550% |
| Contains more PhosphorusPhosphorus | +876.9% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +2021.1% |
| Contains more SeleniumSelenium | +22250% |
| Contains more PotassiumPotassium | +12.5% |
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 | +525.4% |
| Contains more Vitamin B3Vitamin B3 | +287.7% |
| Contains more Vitamin B6Vitamin B6 | +63% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +48.6% |
| Contains more FolateFolate | +88.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +584% |
| Contains more CarbsCarbs | +733.9% |
| Contains more OtherOther | +12.7% |
| Contains more FatsFats | +493.5% |
| Contains more WaterWater | +569.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.6% |
| Contains more Mono. FatMonounsaturated fat | +2748.5% |
| Contains more Poly. FatPolyunsaturated fat | +85.7% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 89.4µg | 0.4µg | 162% |
| Manganese | 3.012mg | 0.142mg | 125% |
| Phosphorus | 508mg | 52mg | 65% |
| Copper | 0.553mg | 0.19mg | 40% |
| Iron | 3.52mg | 0.55mg | 37% |
| Zinc | 4.16mg | 0.64mg | 32% |
| Vitamin B3 | 6.738mg | 1.738mg | 31% |
| Vitamin B1 | 0.419mg | 0.067mg | 29% |
| Magnesium | 144mg | 29mg | 27% |
| Fiber | 6.7g | 27% | |
| Monounsaturated fat | 0.344g | 9.799g | 24% |
| Protein | 13.68g | 2g | 23% |
| Carbs | 71.13g | 8.53g | 21% |
| Fats | 2.47g | 14.66g | 19% |
| Vitamin K | 21µg | 18% | |
| Vitamin E | 2.07mg | 14% | |
| Vitamin B6 | 0.419mg | 0.257mg | 12% |
| Vitamin C | 0mg | 10mg | 11% |
| Folate | 43µg | 81µg | 10% |
| Vitamin B5 | 0.935mg | 1.389mg | 9% |
| Calories | 339kcal | 160kcal | 9% |
| Saturated fat | 0.454g | 2.126g | 8% |
| Polyunsaturated fat | 0.978g | 1.816g | 6% |
| Choline | 14.2mg | 3% | |
| Potassium | 431mg | 485mg | 2% |
| Calcium | 34mg | 12mg | 2% |
| Vitamin B2 | 0.121mg | 0.13mg | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Net carbs | 71.13g | 1.83g | N/A |
| Sugar | 0.66g | N/A | |
| Starch | 0.11g | 0% | |
| Sodium | 2mg | 7mg | 0% |
| Tryptophan | 0.176mg | 0.025mg | 0% |
| Threonine | 0.366mg | 0.073mg | 0% |
| Isoleucine | 0.533mg | 0.084mg | 0% |
| Leucine | 0.934mg | 0.143mg | 0% |
| Lysine | 0.303mg | 0.132mg | 0% |
| Methionine | 0.221mg | 0.038mg | 0% |
| Phenylalanine | 0.681mg | 0.097mg | 0% |
| Valine | 0.594mg | 0.107mg | 0% |
| Histidine | 0.322mg | 0.049mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
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
34%
32%
Minerals Daily Need Coverage Score
168%
21%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 1.672g)
Which food is cheaper?
Wheat is cheaper (difference - $0.4)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)