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Avocado vs. Grape — In-Depth Nutrition Comparison

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How are avocados and grapes different?

  • Avocados are richer in vitamin B5, fiber, folate, copper, vitamin E, vitamin B6, vitamin B3, and potassium, while grapes are higher in manganese.
  • Avocados cover your daily need for vitamin B5, 27% more than grapes.
  • Avocados contain 20 times more folate than grapes. Avocados contain 81µg of folate, while grapes contain 4µg.
  • Grapes are lower in saturated fat.

Avocados, raw, all commercial varieties and Grapes, american type (slip skin), raw types were used in this article.

Infographic

Avocado vs Grape 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Grape
Grape
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +480%
Contains more PotassiumPotassium +153.9%
Contains more IronIron +89.7%
Contains more CopperCopper +375%
Contains more ZincZinc +1500%
Contains more PhosphorusPhosphorus +420%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +16.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +405.6%

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 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%
Grape
Grape
1
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 13% 0% 1.7% 3.8% 23% 13% 5.6% 1.4% 25% 0% 37% 3%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +40%
Contains more Vitamin EVitamin E +989.5%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +479.3%
Contains more Vitamin B5Vitamin B5 +5687.5%
Contains more Vitamin B6Vitamin B6 +133.6%
Contains more Vitamin KVitamin K +43.8%
Contains more FolateFolate +1925%
Contains more Vitamin B1Vitamin B1 +37.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Grape DV% diff.
Vitamin B5 1.389mg 0.024mg 27%
Manganese 0.142mg 0.718mg 25%
Monounsaturated fat 9.799g 0.014g 24%
Fiber 6.7g 0.9g 23%
Fats 14.66g 0.35g 22%
Folate 81µg 4µg 19%
Copper 0.19mg 0.04mg 17%
Vitamin E 2.07mg 0.19mg 13%
Vitamin B6 0.257mg 0.11mg 11%
Polyunsaturated fat 1.816g 0.102g 11%
Potassium 485mg 191mg 9%
Vitamin B3 1.738mg 0.3mg 9%
Saturated fat 2.126g 0.114g 9%
Vitamin C 10mg 4mg 7%
Magnesium 29mg 5mg 6%
Phosphorus 52mg 10mg 6%
Vitamin B2 0.13mg 0.057mg 6%
Calories 160kcal 67kcal 5%
Zinc 0.64mg 0.04mg 5%
Vitamin K 21µg 14.6µg 5%
Protein 2g 0.63g 3%
Carbs 8.53g 17.15g 3%
Iron 0.55mg 0.29mg 3%
Vitamin B1 0.067mg 0.092mg 2%
Choline 14.2mg 5.6mg 2%
Selenium 0.4µg 0.1µg 1%
Protein per 100 calories 1.3g 0.94g N/A
Calories per 10 g protein 800kcal 1063kcal N/A
Weight per 100 calories 63g 149g N/A
Unsaturated / Saturated Fat ratio 5.5 1 N/A
Net carbs 1.83g 16.25g N/A
Calcium 12mg 14mg 0%
Sugar 0.66g 16.25g N/A
Starch 0.11g 0%
Sodium 7mg 2mg 0%
Vitamin A 7µg 5µg 0%
Tryptophan 0.025mg 0.003mg 0%
Threonine 0.073mg 0.017mg 0%
Isoleucine 0.084mg 0.005mg 0%
Leucine 0.143mg 0.013mg 0%
Lysine 0.132mg 0.014mg 0%
Methionine 0.038mg 0.021mg 0%
Phenylalanine 0.097mg 0.013mg 0%
Valine 0.107mg 0.017mg 0%
Histidine 0.049mg 0.023mg 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
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +217.5%
Contains more FatsFats +4088.6%
Contains more OtherOther +177.2%
Contains more CarbsCarbs +101.1%
Contains more WaterWater +11%

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +69892.9%
Contains more Poly. FatPolyunsaturated fat +1680.4%
Contains less Sat. FatSaturated fat -94.6%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.