Avocado vs. Soybean — In-Depth Nutrition Comparison
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What are the main differences between avocados and soybeans?
- Avocados are richer in vitamin B5, vitamin E, and vitamin C, while soybeans are higher in iron, manganese, phosphorus, copper, magnesium, selenium, and vitamin B2.
- Soybeans' daily need coverage for iron is 57% higher.
- Soybeans have 8 times less vitamin B5 than avocados. Avocados have 1.389mg of vitamin B5, while soybeans have 0.179mg.
- Avocados have a higher glycemic index (40) than soybeans (14).
We used Avocados, raw, all commercial varieties and Soybeans, mature cooked, boiled, without salt types in this comparison.
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.
| Contains more MagnesiumMagnesium | +196.6% |
| Contains more CalciumCalcium | +750% |
| Contains more IronIron | +834.5% |
| Contains more CopperCopper | +114.2% |
| Contains more ZincZinc | +79.7% |
| Contains more PhosphorusPhosphorus | +371.2% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +480.3% |
| Contains more SeleniumSelenium | +1725% |
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.
| Contains more Vitamin CVitamin C | +488.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +491.4% |
| Contains more Vitamin B3Vitamin B3 | +335.6% |
| Contains more Vitamin B5Vitamin B5 | +676% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin B1Vitamin B1 | +131.3% |
| Contains more Vitamin B2Vitamin B2 | +119.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.55mg | 5.14mg | 57% |
| Protein | 2g | 18.21g | 32% |
| Manganese | 0.142mg | 0.824mg | 30% |
| Phosphorus | 52mg | 245mg | 28% |
| Copper | 0.19mg | 0.407mg | 24% |
| Vitamin B5 | 1.389mg | 0.179mg | 24% |
| Polyunsaturated fat | 1.816g | 5.064g | 22% |
| Monounsaturated fat | 9.799g | 1.981g | 20% |
| Magnesium | 29mg | 86mg | 14% |
| Selenium | 0.4µg | 7.3µg | 13% |
| Vitamin B2 | 0.13mg | 0.285mg | 12% |
| Vitamin E | 2.07mg | 0.35mg | 11% |
| Fats | 14.66g | 8.97g | 9% |
| Vitamin C | 10mg | 1.7mg | 9% |
| Calcium | 12mg | 102mg | 9% |
| Vitamin B3 | 1.738mg | 0.399mg | 8% |
| Vitamin B1 | 0.067mg | 0.155mg | 7% |
| Folate | 81µg | 54µg | 7% |
| Choline | 14.2mg | 47.5mg | 6% |
| Zinc | 0.64mg | 1.15mg | 5% |
| Saturated fat | 2.126g | 1.297g | 4% |
| Fiber | 6.7g | 6g | 3% |
| Vitamin B6 | 0.257mg | 0.234mg | 2% |
| Vitamin K | 21µg | 19.2µg | 2% |
| Calories | 160kcal | 172kcal | 1% |
| Potassium | 485mg | 515mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Protein per 100 calories | 1.3g | 11g | N/A |
| Calories per 10 g protein | 800kcal | 94kcal | N/A |
| Weight per 100 calories | 63g | 58g | N/A |
| Unsaturated / Saturated Fat ratio | 5.5 | 5.4 | N/A |
| Net carbs | 1.83g | 2.36g | N/A |
| Carbs | 8.53g | 8.36g | 0% |
| Sugar | 0.66g | 3g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 7mg | 1mg | 0% |
| Tryptophan | 0.025mg | 0.242mg | 0% |
| Threonine | 0.073mg | 0.723mg | 0% |
| Isoleucine | 0.084mg | 0.807mg | 0% |
| Leucine | 0.143mg | 1.355mg | 0% |
| Lysine | 0.132mg | 1.108mg | 0% |
| Methionine | 0.038mg | 0.224mg | 0% |
| Phenylalanine | 0.097mg | 0.869mg | 0% |
| Valine | 0.107mg | 0.831mg | 0% |
| Histidine | 0.049mg | 0.449mg | 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
| Contains more FatsFats | +63.4% |
| Contains more WaterWater | +17.1% |
| Contains more ProteinProtein | +810.5% |
| Contains more OtherOther | +20.9% |
~equal in
Carbs
~8.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +394.6% |
| Contains less Sat. FatSaturated fat | -39% |
| Contains more Poly. FatPolyunsaturated fat | +178.9% |
