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Avocado vs. Peanut — In-Depth Nutrition Comparison

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The main differences between avocados and peanuts

  • Peanuts are richer than avocados in copper, manganese, vitamin B3, iron, vitamin B1, phosphorus, vitamin E, folate, magnesium, and zinc.
  • Daily need coverage for copper for peanuts is 106% higher.
  • Peanuts have a lower glycemic index than avocados.

Food types used in this article are Avocados, raw, all commercial varieties and Peanuts, all types, raw.

Infographic

Avocado vs Peanut 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%
Peanut
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains less SodiumSodium -61.1%
Contains more MagnesiumMagnesium +479.3%
Contains more CalciumCalcium +666.7%
Contains more PotassiumPotassium +45.4%
Contains more IronIron +732.7%
Contains more CopperCopper +502.1%
Contains more ZincZinc +410.9%
Contains more PhosphorusPhosphorus +623.1%
Contains more ManganeseManganese +1262%
Contains more SeleniumSelenium +1700%

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%
Peanut
Peanut
6
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% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +302.4%
Contains more Vitamin B1Vitamin B1 +855.2%
Contains more Vitamin B3Vitamin B3 +594.2%
Contains more Vitamin B5Vitamin B5 +27.2%
Contains more Vitamin B6Vitamin B6 +35.4%
Contains more FolateFolate +196.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.135mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Peanut DV% diff.
Copper 0.19mg 1.144mg 106%
Polyunsaturated fat 1.816g 15.558g 92%
Manganese 0.142mg 1.934mg 78%
Vitamin B3 1.738mg 12.066mg 65%
Fats 14.66g 49.24g 53%
Iron 0.55mg 4.58mg 50%
Protein 2g 25.8g 48%
Vitamin B1 0.067mg 0.64mg 48%
Phosphorus 52mg 376mg 46%
Vitamin E 2.07mg 8.33mg 42%
Folate 81µg 240µg 40%
Monounsaturated fat 9.799g 24.426g 37%
Magnesium 29mg 168mg 33%
Zinc 0.64mg 3.27mg 24%
Calories 160kcal 567kcal 20%
Saturated fat 2.126g 6.279g 19%
Vitamin K 21µg 0µg 18%
Selenium 0.4µg 7.2µg 12%
Vitamin C 10mg 0mg 11%
Calcium 12mg 92mg 8%
Vitamin B5 1.389mg 1.767mg 8%
Fiber 6.7g 8.5g 7%
Vitamin B6 0.257mg 0.348mg 7%
Choline 14.2mg 52.5mg 7%
Potassium 485mg 705mg 6%
Carbs 8.53g 16.13g 3%
Vitamin A 7µg 0µg 1%
Protein per 100 calories 1.3g 4.6g N/A
Calories per 10 g protein 800kcal 220kcal N/A
Weight per 100 calories 63g 18g N/A
Unsaturated / Saturated Fat ratio 5.5 6.4 N/A
Net carbs 1.83g 7.63g N/A
Sugar 0.66g 4.72g N/A
Starch 0.11g 0%
Sodium 7mg 18mg 0%
Vitamin B2 0.13mg 0.135mg 0%
Tryptophan 0.025mg 0.25mg 0%
Threonine 0.073mg 0.883mg 0%
Isoleucine 0.084mg 0.907mg 0%
Leucine 0.143mg 1.672mg 0%
Lysine 0.132mg 0.926mg 0%
Methionine 0.038mg 0.317mg 0%
Phenylalanine 0.097mg 1.377mg 0%
Valine 0.107mg 1.082mg 0%
Histidine 0.049mg 0.652mg 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
Peanut
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more WaterWater +1026.6%
Contains more ProteinProtein +1190%
Contains more FatsFats +235.9%
Contains more CarbsCarbs +89.1%
Contains more OtherOther +47.5%

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
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -66.1%
Contains more Mono. FatMonounsaturated fat +149.3%
Contains more Poly. FatPolyunsaturated fat +756.7%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.