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Avocado vs. Peas — In-Depth Nutrition Comparison

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Important differences between avocados and peas

  • Avocados have more vitamin E and potassium; however, peas have more vitamin B5, manganese, vitamin B1, vitamin A, iron, phosphorus, and zinc.
  • Peas' daily need coverage for vitamin B5 is 3032% more.
  • Avocados have 55 times more saturated fat than peas. Avocados have 2.126g of saturated fat, while peas have 0.039g.
  • Peas have a higher glycemic index than avocados.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Peas, green, cooked, boiled, drained, without salt.

Infographic

Avocado vs Peas 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%
Peas
Peas
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Contains more PotassiumPotassium +79%
Contains more MagnesiumMagnesium +34.5%
Contains more CalciumCalcium +125%
Contains more IronIron +180%
Contains more ZincZinc +85.9%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +269.7%
Contains more SeleniumSelenium +375%
~equal in Copper ~0.173mg

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%
Peas
Peas
7
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 47% 0% 13% 2.8% 65% 34% 38% 9180% 50% 0% 65% 47%
Contains more Vitamin EVitamin E +1378.6%
Contains more Vitamin B6Vitamin B6 +19%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +42%
Contains more Vitamin AVitamin A +471.4%
Contains more Vitamin B1Vitamin B1 +286.6%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +16.3%
Contains more Vitamin B5Vitamin B5 +10915.1%
Contains more Vitamin KVitamin K +23.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Peas DV% diff.
Vitamin B5 1.389mg 153mg 3032%
Monounsaturated fat 9.799g 0.019g 24%
Fats 14.66g 0.22g 22%
Manganese 0.142mg 0.525mg 17%
Vitamin B1 0.067mg 0.259mg 16%
Vitamin E 2.07mg 0.14mg 13%
Iron 0.55mg 1.54mg 12%
Polyunsaturated fat 1.816g 0.102g 11%
Phosphorus 52mg 117mg 9%
Saturated fat 2.126g 0.039g 9%
Protein 2g 5.36g 7%
Potassium 485mg 271mg 6%
Vitamin C 10mg 14.2mg 5%
Fiber 6.7g 5.5g 5%
Zinc 0.64mg 1.19mg 5%
Folate 81µg 63µg 5%
Calories 160kcal 84kcal 4%
Vitamin A 7µg 40µg 4%
Vitamin K 21µg 25.9µg 4%
Selenium 0.4µg 1.9µg 3%
Vitamin B6 0.257mg 0.216mg 3%
Choline 14.2mg 29.7mg 3%
Carbs 8.53g 15.63g 2%
Magnesium 29mg 39mg 2%
Calcium 12mg 27mg 2%
Copper 0.19mg 0.173mg 2%
Vitamin B3 1.738mg 2.021mg 2%
Vitamin B2 0.13mg 0.149mg 1%
Protein per 100 calories 1.3g 6.4g N/A
Calories per 10 g protein 800kcal 157kcal N/A
Weight per 100 calories 63g 119g N/A
Unsaturated / Saturated Fat ratio 5.5 3.1 N/A
Net carbs 1.83g 10.13g N/A
Sugar 0.66g 5.93g N/A
Starch 0.11g 0%
Sodium 7mg 3mg 0%
Tryptophan 0.025mg 0.037mg 0%
Threonine 0.073mg 0.201mg 0%
Isoleucine 0.084mg 0.193mg 0%
Leucine 0.143mg 0.32mg 0%
Lysine 0.132mg 0.314mg 0%
Methionine 0.038mg 0.081mg 0%
Phenylalanine 0.097mg 0.198mg 0%
Valine 0.107mg 0.232mg 0%
Histidine 0.049mg 0.105mg 0%
Fructose 0.12g 0.41g 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
Peas
Peas
3
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more FatsFats +6563.6%
Contains more OtherOther +71.7%
Contains more ProteinProtein +168%
Contains more CarbsCarbs +83.2%
~equal in Water ~77.87g

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
Peas
Peas
1
24% 12% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +51473.7%
Contains more Poly. FatPolyunsaturated fat +1680.4%
Contains less Sat. FatSaturated fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Peas
Peas
3
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +184.6%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +8600%
Contains more FructoseFructose +241.7%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

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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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.