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  6. Avocado vs. Brunost

Avocado vs. Brunost — In-Depth Nutrition Comparison

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How are avocados and brunost different?

  • Avocados are richer in fiber, while brunost is higher in vitamin B12, vitamin B2, phosphorus, vitamin B5, calcium, and potassium.
  • Brunost covers your daily need for vitamin B12, 101% more than avocados.
  • Avocados are lower in saturated fat.
  • Avocados have a higher glycemic index (40) than brunost (27).

Avocados, raw, all commercial varieties and Cheese, gjetost types were used in this article.

Infographic

Avocado vs Brunost 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more CopperCopper +137.5%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +255%
Contains more MagnesiumMagnesium +141.4%
Contains more CalciumCalcium +3233.3%
Contains more PotassiumPotassium +190.5%
Contains more ZincZinc +78.1%
Contains more PhosphorusPhosphorus +753.8%
Contains more SeleniumSelenium +3525%
~equal in Iron ~0.52mg

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%
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% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +113.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1520%
Contains more Vitamin AVitamin A +4671.4%
Contains more Vitamin B1Vitamin B1 +370.1%
Contains more Vitamin B2Vitamin B2 +963.1%
Contains more Vitamin B5Vitamin B5 +141.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.271mg

All nutrients comparison - raw data values

Nutrient Avocado Brunost DV% diff.
Vitamin B12 0µg 2.42µg 101%
Vitamin B2 0.13mg 1.382mg 96%
Saturated fat 2.126g 19.16g 77%
Phosphorus 52mg 444mg 56%
Calcium 12mg 400mg 39%
Vitamin B5 1.389mg 3.351mg 39%
Vitamin A 7µg 334µg 36%
Cholesterol 0mg 94mg 31%
Potassium 485mg 1409mg 27%
Fiber 6.7g 0g 27%
Sodium 7mg 600mg 26%
Selenium 0.4µg 14.5µg 26%
Fats 14.66g 29.51g 23%
Vitamin B1 0.067mg 0.315mg 21%
Folate 81µg 5µg 19%
Vitamin K 21µg 18%
Calories 160kcal 466kcal 15%
Protein 2g 9.65g 15%
Vitamin E 2.07mg 14%
Copper 0.19mg 0.08mg 12%
Vitamin C 10mg 0mg 11%
Carbs 8.53g 42.65g 11%
Magnesium 29mg 70mg 10%
Vitamin B3 1.738mg 0.813mg 6%
Polyunsaturated fat 1.816g 0.938g 6%
Zinc 0.64mg 1.14mg 5%
Monounsaturated fat 9.799g 7.879g 5%
Manganese 0.142mg 0.04mg 4%
Choline 14.2mg 3%
Vitamin B6 0.257mg 0.271mg 1%
Protein per 100 calories 1.3g 2.1g N/A
Calories per 10 g protein 800kcal 483kcal N/A
Weight per 100 calories 63g 21g N/A
Unsaturated / Saturated Fat ratio 5.5 0.46 N/A
Net carbs 1.83g 42.65g N/A
Iron 0.55mg 0.52mg 0%
Sugar 0.66g N/A
Starch 0.11g 0%
Tryptophan 0.025mg 0.135mg 0%
Threonine 0.073mg 0.393mg 0%
Isoleucine 0.084mg 0.519mg 0%
Leucine 0.143mg 0.992mg 0%
Lysine 0.132mg 0.814mg 0%
Methionine 0.038mg 0.318mg 0%
Phenylalanine 0.097mg 0.54mg 0%
Valine 0.107mg 0.765mg 0%
Histidine 0.049mg 0.293mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more WaterWater +444.9%
Contains more ProteinProtein +382.5%
Contains more FatsFats +101.3%
Contains more CarbsCarbs +400%
Contains more OtherOther +200.6%

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +24.4%
Contains more Poly. FatPolyunsaturated fat +93.6%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.