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Avocado vs. Butter — In-Depth Nutrition Comparison

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Important differences between avocados and butter

  • Avocados have more fiber, vitamin B5, vitamin B6, folate, copper, potassium, and vitamin K; however, butter has more vitamin A.
  • Butter's daily need coverage for saturated fat is 242% more.
  • Avocados are lower in saturated fat.
  • Avocados have a higher glycemic index than butter.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Butter, without salt.

Infographic

Avocado vs Butter 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.
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%
Butter
Butter
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +1350%
Contains more PotassiumPotassium +1920.8%
Contains more IronIron +2650%
Contains more CopperCopper +1087.5%
Contains more ZincZinc +611.1%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -36.4%
Contains more ManganeseManganese +3450%
Contains more CalciumCalcium +100%
Contains more SeleniumSelenium +150%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Butter
Butter
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 228% 46% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1240%
Contains more Vitamin B2Vitamin B2 +282.4%
Contains more Vitamin B3Vitamin B3 +4038.1%
Contains more Vitamin B5Vitamin B5 +1162.7%
Contains more Vitamin B6Vitamin B6 +8466.7%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +2600%
Contains more Vitamin AVitamin A +9671.4%
Contains more Vitamin EVitamin E +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Butter DV% diff.
Saturated fat 2.126g 50.489g 220%
Fats 14.66g 81.11g 102%
Vitamin A 7µg 684µg 75%
Cholesterol 0mg 215mg 72%
Monounsaturated fat 9.799g 23.43g 34%
Calories 160kcal 717kcal 28%
Fiber 6.7g 0g 27%
Vitamin B5 1.389mg 0.11mg 26%
Vitamin B6 0.257mg 0.003mg 20%
Folate 81µg 3µg 20%
Copper 0.19mg 0.016mg 19%
Potassium 485mg 24mg 14%
Vitamin K 21µg 7µg 12%
Vitamin C 10mg 0mg 11%
Vitamin B3 1.738mg 0.042mg 11%
Polyunsaturated fat 1.816g 3.01g 8%
Iron 0.55mg 0.02mg 7%
Vitamin B2 0.13mg 0.034mg 7%
Vitamin B12 0µg 0.17µg 7%
Magnesium 29mg 2mg 6%
Manganese 0.142mg 0.004mg 6%
Zinc 0.64mg 0.09mg 5%
Vitamin B1 0.067mg 0.005mg 5%
Phosphorus 52mg 24mg 4%
Carbs 8.53g 0.06g 3%
Protein 2g 0.85g 2%
Vitamin E 2.07mg 2.32mg 2%
Calcium 12mg 24mg 1%
Selenium 0.4µg 1µg 1%
Choline 14.2mg 18.8mg 1%
Protein per 100 calories 1.3g 0.12g N/A
Calories per 10 g protein 800kcal 8435kcal N/A
Weight per 100 calories 63g 14g N/A
Unsaturated / Saturated Fat ratio 5.5 0.52 N/A
Net carbs 1.83g 0.06g N/A
Sugar 0.66g 0.06g N/A
Starch 0.11g 0%
Sodium 7mg 11mg 0%
Tryptophan 0.025mg 0.012mg 0%
Threonine 0.073mg 0.038mg 0%
Isoleucine 0.084mg 0.051mg 0%
Leucine 0.143mg 0.083mg 0%
Lysine 0.132mg 0.067mg 0%
Methionine 0.038mg 0.021mg 0%
Phenylalanine 0.097mg 0.041mg 0%
Valine 0.107mg 0.057mg 0%
Histidine 0.049mg 0.023mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g 0.315g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +135.3%
Contains more CarbsCarbs +14116.7%
Contains more WaterWater +308.2%
Contains more OtherOther +3850%
Contains more FatsFats +453.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +139.1%
Contains more Poly. FatPolyunsaturated fat +65.7%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.