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White bread vs. Avocado — In-Depth Nutrition Comparison

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What are the main differences between white bread and avocadoes?

  • White bread is richer in selenium, vitamin B1, iron, vitamin B3, manganese, and calcium, while avocadoes are higher in vitamin K, vitamin B5, and fiber.
  • White bread's daily need coverage for selenium is 39% higher.
  • Avocadoes have 70 times less sodium than white bread. White bread has 490mg of sodium, while avocadoes have 7mg.
  • White bread has a higher glycemic index (73) than avocadoes (40).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Avocados, raw, all commercial varieties types in this comparison.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +1100%
Contains more IronIron +556.4%
Contains more ZincZinc +15.6%
Contains more PhosphorusPhosphorus +88.5%
Contains more ManganeseManganese +277.5%
Contains more SeleniumSelenium +5400%
Contains more MagnesiumMagnesium +26.1%
Contains more PotassiumPotassium +284.9%
Contains more CopperCopper +88.1%
Contains less SodiumSodium -98.6%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +695.5%
Contains more Vitamin B2Vitamin B2 +86.9%
Contains more Vitamin B3Vitamin B3 +175%
Contains more FolateFolate +37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +840.9%
Contains more Vitamin B5Vitamin B5 +159.1%
Contains more Vitamin B6Vitamin B6 +195.4%
Contains more Vitamin KVitamin K +10400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +342.5%
Contains more CarbsCarbs +479.4%
Contains more OtherOther +25.3%
Contains more FatsFats +340.2%
Contains more WaterWater +101.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -67.2%
Contains more Mono. FatMonounsaturated fat +1535.9%
Contains more Poly. FatPolyunsaturated fat +13.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +33690.9%
Contains more GlucoseGlucose +324.3%
Contains more FructoseFructose +1925%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Avocado DV% diff.
Vitamin B1 0.533mg 0.067mg 39%
Selenium 22µg 0.4µg 39%
Iron 3.61mg 0.55mg 38%
Monounsaturated fat 0.599g 9.799g 23%
Sodium 490mg 7mg 21%
Vitamin B3 4.78mg 1.738mg 19%
Vitamin B5 0.536mg 1.389mg 17%
Fats 3.33g 14.66g 17%
Manganese 0.536mg 0.142mg 17%
Vitamin K 0.2µg 21µg 17%
Fiber 2.7g 6.7g 16%
Starch 37.17g 0.11g 15%
Protein 8.85g 2g 14%
Carbs 49.42g 8.53g 14%
Calcium 144mg 12mg 13%
Vitamin B6 0.087mg 0.257mg 13%
Vitamin E 0.22mg 2.07mg 12%
Potassium 126mg 485mg 11%
Vitamin C 0mg 10mg 11%
Copper 0.101mg 0.19mg 10%
Vitamin B2 0.243mg 0.13mg 9%
Folate 111µg 81µg 8%
Phosphorus 98mg 52mg 7%
Saturated fat 0.698g 2.126g 6%
Calories 266kcal 160kcal 5%
Fructose 2.43g 0.12g 3%
Vitamin A 0µg 7µg 1%
Magnesium 23mg 29mg 1%
Polyunsaturated fat 1.602g 1.816g 1%
Zinc 0.74mg 0.64mg 1%
Net carbs 46.72g 1.83g N/A
Sugar 5.67g 0.66g N/A
Trans fat 0.027g 0g N/A
Choline 14.6mg 14.2mg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g 0.111g N/A
Omega-6 - Gamma-linoleic acid 0g 0.015g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Avocado
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
White bread
32%
Avocado
Minerals Daily Need Coverage Score
56%
White bread
21%
Avocado

Comparison summary

Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 1.428g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.8)
Which food is richer in minerals?
White bread
White bread is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 5.01g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 483mg)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 33)
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.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.